168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

WOD

CrossFit Cape Cod Wednesday 10/29/14

October 29, 2014
0
Being Part Of C3, Means Being Part Of A Team. We Encourage Each Other, And Build Each Other Up, Always Celebrating Each Others Victories.     CrossFit Cape Cod   Workout Of The Day   Pause High Bar Back Squat 3 Second Count In The Bottom Position 2-2-2-2-2   Followed By Pick 4...
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CrossFit Cape Cod Wednesday 10/29/14

October 29, 2014
11
Being Part Of C3, Means Being Part Of A Team. We Encourage Each Other, And Build Each Other Up, Always Celebrating Each Others Victories.     CrossFit Cape Cod   Workout Of The Day   Pause High Bar Back Squat 3 Second Count In The Bottom Position 2-2-2-2-2   Followed By Pick 4...
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CrossFit Cape Cod Tuesday 10/28/14

October 28, 2014
13
  CrossFit Cape Cod   Workout Of The Day   4 Rounds For Time   Row 400m Run 400m 20 Toes To Bar   Followed By   Press 5-5-3-2-1   The Front Squat Plagues Many. Check Out This Top Notch Instruction, For Ways To Improve.
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CrossFit Cape Cod Monday 10-27-14

October 26, 2014
28
Amy S.   CrossFit Cape Cod   Workout Of The Day   For Time: 21-15-9 Front Squats 95/65 Burpees Pull Ups     Great Promo Video For C3!
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CrossFit Cape Cod Saturday 10/26/14

October 26, 2014
2
Christy   CrossFit Cape Cod   9am Open Gym  
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Crossfit Cape Cod Saturday 10/25/14

October 25, 2014
17
Jon   CrossFit Cape Cod   Workout Of The Day   Jerk 1-1-1-1-1   Followed By   AMRAP 10 Minutes 25 Push Presses 75/50 50 Double Unders     Nasty Girls V2 Central East
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January 07, 2011
18
Fridays Workout: the chief AMRAP 3 Cleans (bar from the ground to the shoulder rack position) 95/1356 push ups9 air squats clock runs for 3 minutes, with a one minute break, for 5 rounds. total clock time: 19 minutes. Great work today on the pull ups. We saw a lot of people work...
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January 05, 2011
14
Thursdays Workout: 2 L pull ups3 strict pull ups5 kipping pull ups 10 rounds for time. Scale as necessary. For any interested in learning the kipping pull up, at the 3:30, 4:30, 5:30 class we will include a tutorial and practice before the workout starts.
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January 05, 2011
14
Wednesday Fight Gone Bad In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are: 1.Wall-ball: 20 pound ball, 10 ft target. (Reps) 2.Sumo deadlift high-pull: 75...
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January 04, 2011
18
Tuesday WOD 3 Rounds For Time 50 Double Unders 50 Sit Ups 10 Dead Lifts at 65% 1 RM   Masters Champion Brian Curley Interview WMV MOV   Do your mobility WOD!
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January 03, 2011
7
Monday WOD 5 Rounds Rest 3:00-5:00 Minutes Between Rounds Max Rep Front Squats 155/105 Rest 30 seconds Max Rep Ring Dips   Here we go month 2 of the paleo challenge-congratulations if you have made it this far! If you have fallen down get back up and get going it is a new...
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Please Note There Is No 5:30pm Class Friday and No 7:00 am Saturday

December 31, 2010
21
Erin, Kristin, & Jane making the new sweatshirts look really good! Friday WOD Overhead Squat 1-1-1-1-1 Followed By 3 Rounds For Time 10 Overhead Squats50 Double Unders Chris Spealer 2:39 wmv mov For anyone looking for WODs they can do while traveling (Sorry this is late NJR)...
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Please Note That There Will Be No 5:30pm Class Friday-& We Will Only Be Having 12 Noon On Saturday

December 30, 2010
13
Our First Clients In Our First Facility At The 6am Class-So Much Has Happened Since Then! Here We Are On The Verge Of 2011-Let’s Make It The Best Year Yet! Thursday WOD 30 Seconds 30 Seconds Off 6 Cycles Per Station Rest 30 Seconds Between Stations Row (Score Calories)...
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December 29, 2010
8
Save money, carve a turkey. Wednesday WOD Power Clean 3-3-3 Followed By 4th Quarter Is Ours 5 Rounds For Time 20 Meter Bear Crawl 10 out/10 Back5 Deadlifts Use 70-75% of your 1 rep max10 Burpees We are almost through one month of the challenge as as we may have expected the...
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December 28, 2010
11
If you stretch after your workout the room will turn into a really relaxing roller coaster as you can see in the picture here. Tuesday WOD 5 Rounds Rest As Needed Back Squat 3 Reps Max Strict Or Weighted Pull Ups Only 4 more days in December-Are you on track with paleo? If you...
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