CrossFit Cape Cod 7/28/19
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 21-15-9-15-21 squat cleans 135/95 ring dips after each set of 21-15-9’s complete 50 sit ups. READ MORE
168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648
Mashpee, MA 02649
(508) 648-5648
WOD
CrossFit Cape Cod 7/27/19
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 or 3 Complete for time: 200 push ups 200 goblet squats 53/35 200 HSPU complete the work in the order above. At any point during this work out also complete 4 sled pulls at 100m 90/45# each READ MORE
CrossFit Cape Cod 7/26/19
CrossFit Cape Cod – CrossFit View Public Whiteboard Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24” / 20″ 400m Run 22 Burpees 22 Wall-Ball Shots, 20# /14# In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February... READ MORE
CrossFit CapeCod 7/25/19
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) With a partner for time: Partner 1: 50(40) calorie Row Partner 2: 50(40) calorie Row Then as a team complete: 100 Toes to bar *One person works while the other does a bar hang. Then 100 single arm dumbbell... READ MORE
CrossFit Cape Cod 7/24/19
CrossFit Cape Cod – CrossFit View Public Whiteboard The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles READ MORE
CrossFit Cape Cod 7/23/19
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) Every minute on the minute for 24:00 Minute 1 = 15(12) calories on the rower Minute 2 = 3 Push press 205#(135#) Minute 3 = 50 Double unders Minute 4 = 3 Push Jerks 205#(135#) READ MORE
CrossFit Cape Cod 7/22/19
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For time: 100 Sit-ups 75 Pull-ups 50 Strict handstand push-ups 25 Box jumps 30″(24″) READ MORE
CrossFit Cape Cod 7/21/19
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP25 10 KB sumo dl high pulls 53/35 10 burpee’s 5 knees to elbow READ MORE
CrossFit Cape Cod 7/20/19
CrossFit Cape Cod – CrossFit View Public Whiteboard Squat Clean (3-3-3-3) in a 15 min window establish a heavy set of 3 t&g squats cleans Metcon (Time) For time: Run 800 Meters 21 Pull ups 21 Cleans 95#(65#) Run 600 Meters 15 Chest to bar pull ups 15 Cleans 135#(95#)... READ MORE
CrossFit Cape Cod 7/28/19
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 21-15-9-15-21 squat cleans 135/95 ring dips after each set of 21-15-9’s complete 50 sit ups. READ MORE
CrossFit Cape Cod 7/27/19
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 or 3 Complete for time: 200 push ups 200 goblet squats 53/35 200 HSPU complete the work in the order above. At any point during this work out also complete 4 sled pulls at 100m 90/45# each READ MORE
CrossFit Cape Cod 7/26/19
CrossFit Cape Cod – CrossFit View Public Whiteboard Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24” / 20″ 400m Run 22 Burpees 22 Wall-Ball Shots, 20# /14# In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February... READ MORE
CrossFit CapeCod 7/25/19
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) With a partner for time: Partner 1: 50(40) calorie Row Partner 2: 50(40) calorie Row Then as a team complete: 100 Toes to bar *One person works while the other does a bar hang. Then 100 single arm dumbbell... READ MORE
CrossFit Cape Cod 7/24/19
CrossFit Cape Cod – CrossFit View Public Whiteboard The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles READ MORE
CrossFit Cape Cod 7/23/19
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) Every minute on the minute for 24:00 Minute 1 = 15(12) calories on the rower Minute 2 = 3 Push press 205#(135#) Minute 3 = 50 Double unders Minute 4 = 3 Push Jerks 205#(135#) READ MORE
CrossFit Cape Cod 7/22/19
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For time: 100 Sit-ups 75 Pull-ups 50 Strict handstand push-ups 25 Box jumps 30″(24″) READ MORE
CrossFit Cape Cod 7/21/19
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP25 10 KB sumo dl high pulls 53/35 10 burpee’s 5 knees to elbow READ MORE
CrossFit Cape Cod 7/20/19
CrossFit Cape Cod – CrossFit View Public Whiteboard Squat Clean (3-3-3-3) in a 15 min window establish a heavy set of 3 t&g squats cleans Metcon (Time) For time: Run 800 Meters 21 Pull ups 21 Cleans 95#(65#) Run 600 Meters 15 Chest to bar pull ups 15 Cleans 135#(95#)... READ MORE
CrossFit Cape Cod
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