CrossFit Cape Cod 7/24/18
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 40-30-20-10 reps for time of: Toes-to-bars Wall-ball shots, 20/14 dumbell snatch 50/35 READ MORE
168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648
Mashpee, MA 02649
(508) 648-5648
WOD
CrossFit Cape Cod 7/23/18
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) AMRAP7 1,2,3,4….ect. squat cleans 135/95 bar facing burps Front Squat (1-1-1-1) READ MORE
CrossFit Cape Cod 7/22/18
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of 4. Rotate stations after each sled push. AMRAP20 100m sled push 90#/45# cal row box jumps 24″/20″ Leg Raise hold 4″-6″ off ground The team... READ MORE
CrossFit Cape Cod 7/21/18
CrossFit Cape Cod – CrossFit View Public Whiteboard Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Overhead Squat (5-5-5-5) READ MORE
CrossFit Cape Cod 7/20/18
CrossFit Cape Cod – CrossFit View Public Whiteboard Bench Press (5-5-5-5) work up to a 5 rep max for the day Metcon (Time) 15-10-6 Thrusters 135/95 Chest 2 bar pull ups Rx+ use 165/115, bar muscle ups READ MORE
CrossFit Cape Cod 7/19/18
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) EMOM10 1 squat snatch 1 hang squat snatch 1 OHS Rest 3min EMOM10 1st min 10 ring dips 2nd min 10 wall balls 20/14 Same weight across on 1st EMOM think around 75% of max. 2nd EMOM focus on... READ MORE
CrossFit Cape Cod 7/18/18
CrossFit Cape Cod – CrossFit View Public Whiteboard Deadlift (10-10-10) Metcon (AMRAP – Rounds and Reps) AMRAP5 5 deadlifts @60%% of today’s max 50 double unders READ MORE
CrossFit Cape Cod 7/17/18
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Complete for time: 12 handstand push-ups 15 back squats 205/155 20 burpees 9 handstand push-ups 18 front squats 185/135 20 burpees 6 handstand push-ups 21 overhead squats 135/95 20 burpees Use 1 barbell... READ MORE
CrossFit Cape Cod 7/16/18
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Double DT 10 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 155 lb., women use 105 lb. Or, Heavy DT 5 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men... READ MORE
C3 Barbell 4/4/18
CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) EMOM14 1 power snatch, 1 snatch balance, 1 squat snatch (building) Rest 4 min in a 12 min window build to a heavy clean and jerk. 3 sets no rest 8 barbell rows 10 jumping lunges 12 ghdsu READ MORE
C3 barbell
CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic 34 (No Measure) Snatch – max Clean & jerk – max Back or front squat – max Rest 10 minutes between exercises, but stay warm. READ MORE
C3 Barbell 3-21-18
CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic 31 (No Measure) Snatch – 75-80% x 1 x 1-3 Clean & jerk – 75-80% x 1 x 1-2 Light ab work READ MORE
C3 barbell 3-16-18
CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) Snatch – 75-80% x 1 x 1-3 Snatch balance 90%x1 x3 Clean & jerk – 75-80% x 1 x 1-2 Front squats 80%x5 x3 3 rounds no rest 10 lunges 15 sit ups 20 push press 75/55 READ MORE
C3 Barbell 3-14-17
CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard classic 30 (No Measure) Snatch – 85-90% x 1 Clean & jerk – 85-90% x 1 Back extensions – 2 x 10 (no weight)core work your choice READ MORE
C3 barbell 3-2-18
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-upsThese are good looking movement max’s, not... READ MORE
C3 barbell 2-28-18
CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard classic 10 (No Measure) Clean & jerk – 77% x 1 x 3 Snatch – 72% x 1 x 3 Clean pull – 95% (of clean) x 3 x 3 Clean deadlift – 103% (of clean ) x 3 x 3 Back squat –... READ MORE
barbell 2-23-17
CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic 9 (No Measure) Power snatch – 82% x 1 x 4 Power clean & power jerk – 82% x 1 x 4 Overhead squat – 85% x 1; 75% x 2 x 2 3 sets; no rest: 10 broad jump 15 dips 20 sit-ups READ MORE
barbell 2-21-18
CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) Snatch (70%x1)x8 Snatch grip deadlift work up to 110% Squat clean (80%X1)X8 Jerk – work up to a max for the day. 3 sec. hold in catch and in finish position. SQUEEZE and Focus... READ MORE
CrossFit Cape Cod
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