Crossfit Cape Cod 9-30-17
CrossFit Cape Cod – CrossFit Metcon (Time) In teams of 3 row a 10k swapping out every 250m EMOM the resting partners complete 20′ of broad jumps READ MORE
168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648
Mashpee, MA 02649
(508) 648-5648
WOD
Crossfit Cape Cod 9-29-17
CrossFit Cape Cod – CrossFit Push Press (2-2-2-2-2) Metcon (Time) 3 Rounds: 10 Front Squats (155/105) 20 Pull-Ups 50 Double Unders Rx+ use 185/135 and do chest to bar pull ups *** Sarah Lee will be around Saturday morning after classes and before class at... READ MORE
Crossfit Cape Cod 9-28-17
CrossFit Cape Cod Metcon (Time) for time 100 med ball cleans 20/14 100 push ups 100 sit ups Lets get it….. Who is down for a challenge?? Sign up at the front desk!! Sarah Lee will be around Saturday morning after classes and before class at 830am on Sunday for... READ MORE
Crossfit cape Cod 9-27-17
CrossFit Cape Cod – CrossFit Deadlift (5-5-5-5) work up to a heavy 5 rep max Metcon (AMRAP – Rounds and Reps) AMRAP 14 9 deadlifts 135/95 6 knees 2 elbow 3 chest to bar Rx+ use 185/135 on DL & Do bar muscle ups **** OK guys and Girls.. We have a... READ MORE
Crossfit Cape Cod 9-26-17
CrossFit Cape Cod – CrossFit Metcon (Time) 80 Double Unders 80 Air Squats 800 Meter Run 400 Meter sandbag Run (50/35) 40 Kettlebell Swings (70/53) 40 burpees **** OK guys and Girls.. We have a nutrition starting October 1st!! Here are the rules below. Please... READ MORE
Crossfit Cape Cod 9-25-17
CrossFit Cape Cod – CrossFit Bench Press (3-3-3-3) work up to a 3 rep max Bent Over Row (3-3-3-3) Metcon (AMRAP – Reps) amrap 6 min row 40 cal. then do as many wall balls as possible 20/14 Score is wall balls completed READ MORE
Crossfit Cape Cod 9-24-17
CrossFit Cape Cod – CrossFit Metcon (Time) Run 800m 50 sit ups 50 push press 45/35 Run 1mile 50 sit ups 50 push press 45/35 Run 800m READ MORE
Crossfit Cape Cod 9-23-17
CrossFit Cape Cod – CrossFit Emily (Time) 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes Score is total time Scale number of rounds to 8 and do 30 singles and 15 ring rows. READ MORE
Crossfit Cape Cod 9-22-17
CrossFit Cape Cod – CrossFit Metcon (Time) 1,2,3,4,5,6,7,8,9,10 Wall balls 20/14 burpee box jump overs 24/20 Dead lifts 185/135 Overhead Squat (8-8-8) work up to an 8 rep max READ MORE
Wednesday 12/10/14
W.O.D. 4 Rounds For Time 30 Box Jumps 24/20 20 Deadlifts 185/135 10 Ring Dips Advanced Training 21 Back Squats 225/155 or 70% for scaling 42 GHD Sit Ups 15 Back Squats 30 GHD Sit Ups 9 Back Squats 18 GHD Sit Ups READ MORE
Wednesday 11/12/14
A. AMRAP 45 Minutes Row 500m Run 400m B. Super Set 12 Sets For Speed 2 Front Squats (Low Box) 2 Sumo Deadlifts (Bands) Go For Speed Not Weight READ MORE
Tuesday 11/11/14
A. Amanda 9-7-5 Muscle Ups Squat Snatch 135/95 B. 3:00 Toes To Bar 1:00 Side Plank L 1:00 Side Plank R C. Gymnastics Progression Week 1 There are 3 Movements, We Will Work Them 1-2x Per Week. You can follow the movements in 3 possible ways: 1. Scaled Simply follow the... READ MORE
Monday 11/10/14
A. Press 1-1-1-1-1 B. Tabata Push Ups Tabata Double Unders Back and Forth for 8 Rounds C. 10 x 1 Minute On 1 Minute Off Row Goal For Men is 3000m Women 2500m READ MORE
Saturday 11/8/14
Choose The CrossFit Cape Cod Workout Of The Day Or Do The ECC Qualifier READ MORE
Friday 11/7/14
A. For Time 10 Presses 15 Overhead Squats 20 Push Presses 25 Front Squats 30 Push Jerks 35 Back Squats 115/85 B. EMOTM 16 Minutes 6-9 Strict Chest To Bar Pull Ups 3-6 Power Snatches (Climbing) READ MORE
Wednesday 11/05/14
A. Cindy B. 5-4-3-2-1 Clean and Jerk 185 Rope Climb 15′ READ MORE
Tuesday 11/04/14
A. 1 Rep Max Front Squat 1 Rep Max Bench Press 1 Rep Max Clean B. 3 Rounds Not For Time 50 Unbroken Double Unders 25 GHD Sit Ups 25 Back Extensions READ MORE
CrossFit Cape Cod
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