Crossfit Cape Cod 3/29/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 25 Pullups 15 Ring Dips 2K Row 15 Ring Dips 25 Pullups RX+ Strict Dips READ MORE
168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648
Mashpee, MA 02649
(508) 648-5648
WOD
Crossfit Cape Cod 3/28/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 10 HSPU’s 1 Front Squat 185/135# 9 HSPU’s 2 Front Squats 8 HSPU’s 3 Front Squats 7 HSPU’s 4 Front Squats 6 HSPU’s 5 Front Squats 5 HSPU’s 6 Front Squats 4... READ MORE
Crossfit Cape Cod 3/27/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Dork (Time) 6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 1.5/1 pood 15 Burpees Scaling: Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less... READ MORE
Crossfit Cape Cod 3/26/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1... READ MORE
Crossfit Cape Cod 3/25/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Push Press (4-4-4-4) Metcon (Time) 8 RFT 5 Wall Balls 20/14″ 200m Run 7 Hang Cleans 95/65″ RX+ 115/75 READ MORE
Crossfit Cape Cod 3/24/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Weight) EMOM 14:00 ODD: 4 Back Squats (as heavy as possible, climbing) EVEN: Max Strict Pull ups Note pullups in notes Metcon (3 Rounds for reps) 3 Rounds for Reps :45 sec work/ :15 sec transition Cal Row Single... READ MORE
Crossfit Cape Cod 3/23/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds for Time 500m Row 12 Deadlifts 185/135# 15 Hand Release Push Ups REST 1:00 RX+ 225/155 Ring Dips READ MORE
Crossfit Cape Cod 3/22/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Ingrid (Time) 10 Rounds For Time: 3 Snatches (135/95 lb) 3 Burpees Over the BarTo learn more about Ingrid click here Durante Core (No Measure) 5 rounds of 10 hollow rocks 10 v ups 10 tuck ups 10 sec hollow hold rest 1 min... READ MORE
Crossfit Cape Cod 3/21/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) PARTNER WOD 3Rounds for Time 1200 meter row or run 12 Rounds of the Chief 1 Round of Chief 3 Power Cleans (135/95) 6 Pushups 9 Air Squats READ MORE
Crossfit Cape Cod 2/20/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 50 Air Squats 25 Sit ups 20m Bear Crawl (up and back or 2 full times around your square) 15 Burpees RX + 10m Handstand Walk READ MORE
Crossfit Cape Cod 2/19/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds for Time 10 Devils Press 50/35# 10 Box Jumps 24/20′ 10 Ring Dips READ MORE
Crossfit Cape Cod 2/18/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 1,000m Row 100 DU’s * 200m Farmer Carry 70/53’s 100 DU’s 1,000m Row *if doing carry inside, up and back would equal 20m so it would be 10 times READ MORE
Crossfit Cape Cod 2/17/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Back Squat 5-5-5-3-3-3-1-1-1 Add weight each set Metcon (3 Rounds for reps) EMOM 9:00 Minute 1: Barbell Rows Minute 2: Barbell Twists Minute 3: Barbell Curls Metcon (3 Rounds for reps) EMOM 9:00 Minute 1: Barbell Rows... READ MORE
Crossfit Cape Cod 2/16/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Deadlift (4 X 5 same weight across) Build to a heavy set of 5 and keep that weight across for 4 sets of 5 Metcon (Time) 4 Rounds for Time 5 Clean & Jerks 135/95# 10 Lateral Burpees READ MORE
Crossfit Cape Cod 2/15/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups READ MORE
Crossfit Cape Cod 2/14/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 10 Rounds for Time 30 DU’s 20 Abmat Sit Ups 10 HR Pushups RX+ 5 Bar Muscle Ups READ MORE
Crossfit Cape Cod 2/13/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 100m OH plate Carry 45/25# 500m Row 20 Deadlifts 185/125# READ MORE
Crossfit Cape Cod 2/12/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box... READ MORE
CrossFit Cape Cod
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