CrossFit Cape Cod 9/22/18
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap26 400m run 12 dumbbell push press 50/35 Row cal 15/12 100m sled push 45/25 READ MORE
168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648
Mashpee, MA 02649
(508) 648-5648
WOD
CrossFit Cape Cod 9/21/18
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) With a Partner complete for time: 100/70/40 Back squat 135/75 Bench press 135/75 Burpees 400m run after each round together READ MORE
CrossFit Cape Cod 9/20/18
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) Emom 30 mins Min 1 : 12 hspu Min 2 : 10 power clean 155/105 Min 3 : 8 C2B Min 4 : 6 deadlift 315/205 Min 5 : 15/12 cal row Min 6 : rest READ MORE
CrossFit Cape Cod 9/19/18
CrossFit Cape Cod – CrossFit View Public Whiteboard Bench Press (10-8-6-4-2-1) Metcon (3 Rounds for reps) 3 Rounds for reps 1 minute per station Pistols Push ups Kb swings 2/1.5 double unders 1 minute rest READ MORE
CrossFit Cape Cod 9/18/18
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (2 Rounds for reps) Amrap10 3 power snatch 135/95 10 burpee over the bar -rest 3 minutes- Amrap10 10 deadlifts 135/95 20 box jump overs 24/20 RX+ use 155/105 and 30/24 READ MORE
CrossFit Cape Cod 9/17/18
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Complete for time: 100 Burpee pull ups *Top of every minute perform 5 thrusters 45/35 Back Squat (10-10-10) @50% of 1 rep max READ MORE
CrossFit Cape Cod 9/16/18
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (4 Rounds for reps) Partner Wod 8 minutes of 40 snatch 135/95 Wall balls to finish time -rest 2 minutes 10 minutes of 50 push press 135/95 20 burpees over the bar Pull ups to finish time -rest 2 minutes 12... READ MORE
CrossFit Cape Cod 9/15/18
CrossFit Cape Cod – CrossFit View Public Whiteboard GANNON (Time) 1 mile run then 9 rounds of: 4 strict pull up 12 hand release push ups 18 air squats then run 1 mile READ MORE
CrossFit Cape Cod 9/14/18
CrossFit Cape Cod – CrossFit View Public Whiteboard Deadlift (3-3-3-3) Metcon (AMRAP – Rounds and Reps) Amrap20 500m row 20 wall balls 20/14 10 deadlifts 185/135 RX+ use DL 225/155, WB 25/20 READ MORE
C3 barbell 9/21/18
CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) shoulder press hit a 5 rep max then 4 more sets @ 95% x 5 EMOM 20 4 hang power cleans 1 push jerk 5 rounds no rest 10 pull ups 10 sit ups 10 dumbbell rows READ MORE
C3 barbell 9/19/18
CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) From the ground 5 set of 5 Over head squats try catching your first in full squat position Clean and jerk (1×1)x6@82% 6 rounds no rest 5 bench press @ 60% BW 10 box jumps 24/20 15 sit ups READ MORE
C3 barbell 9/14/18
CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) EMOM 10 1 power snatch @70% 1 over head squat Rest 5 min EMOM10 2 power clean @70% 2 front squats 1 push jerk Rest 5 min EMOM10 1 back squat @80% 4 dumbell rows (each arm) READ MORE
C3 barbell 9/12/18
CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard classic 13 (No Measure) Snatch – max for day Clean & jerk – max for day Back squat – max for day 4 sets: 10 1-Arm KB swing/arm 10 pull-ups READ MORE
C3 Barbell 9/7/18
CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) Shoulder press 5-5-5-5 across Squat cleans work up to 80% x 1 x4 sets Hang snatch 2-2-2-2 just above the knee work up to a heavy double catching as low as possible 3 sec pause in rock bottom... READ MORE
C3 barbell 8/29/18
CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic 25 (No Measure) Jerk – max for day; 80% of that x 1 x 3 Power snatch – 70% x 3 x 3 Power clean – 70% x 3 x 3 3 sets; no rest: 15 pull-ups 10 KB snatch/arm READ MORE
C3 BARBELL 8/24/18
CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic 23 (No Measure) Mid-hang power snatch + mid-hang snatch – 55%x3, 60%x3, 65%x3 Jerk – 75% x 3 x 3 4 sets; no rest: 10 DB hang high-pull 10 sandbag push press READ MORE
C3 barbell 8/15/18
CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard classic 19 (No Measure) Snatch – max for day Clean & jerk – max for day Front squat – max for day Good morning – 3 x 10 READ MORE
CrossFit Cape Cod 8/13/18
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time of: 400-m run 15 left-arm dumbbell snatches, 50/35 15 right-arm dumbbell snatches, READ MORE
CrossFit Cape Cod
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