Crossfit Cape Cod 7-23-17
CrossFit Cape Cod – CrossFit Metcon (Time) For time complete 50 burpees run 1 mile 10 rope climbs run 1 mile 50 burpees READ MORE
168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648
Mashpee, MA 02649
(508) 648-5648
WOD
Crossfit Cape Cod 7-22-17
CrossFit Cape Cod – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Back Squat... READ MORE
Crossfit Cape Cod 7-21-17
CrossFit Cape Cod – CrossFit Clean and Jerk (1-1-1-1-1-1) work up to a great looking solid 1 rep max for the day Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Squat Cleans Optional Work Metcon (Time) For time 60 HSPU READ MORE
Crossfit Cape Cod 7-20-17
CrossFit Cape Cod – CrossFit Skill and Focus Work 12×2 (No Measure) Skill and Focus Work On The Minute For 12 Minutes Odd: Movement 1 Even Movement 2 Rest 2:00 On The Minute For 12 Minutes Odd: Movement 3 Even: Movement 4 Tomorrow will be clean & jerks and... READ MORE
Crossfit Cape Cod 7-19-17
CrossFit Cape Cod – CrossFit Scooter II (Time) 400m KB Farmer Cary, 53/35 (2 bells) 20 Burpee Box Jumps, 30/24 400m Plate Carrry, 35/25 (1 plate) 20 Burpee Box Jumps, 30/24 400m Plate Carrry, 35/25 20 Burpee Box Jumps, 30/24 400m KB Farmer Cary, 53/35 Optional Work... READ MORE
Crossfit Cape Cod 7-18-17
CrossFit Cape Cod – CrossFit Isabel (Time) For Time: 30 Snatches, 135# / 95# Metcon (No Measure) EMOM 12 Odd: 3-5 strict pull ups Even: 3-5 Squat Therapy Rx plus do 3-5 muscle ups. Squat therapy is to be done as slow as possible for good quality for everyone.... READ MORE
Crossfit Cape Cod 7-17-17
CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 12: 100 Wall Balls 20/14 200 Double Unders 50 Wall Balls 100 Double Unders Deadlift (5-5-5-5-5) hit 5 set of 5 TnG across Optional Work Metcon (Weight) EMOM 10 2 Squat Cleans + 2 Split Jerks at... READ MORE
Crossfit Cape Cod 7-16-17
CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 30 run 400 20 dumbbell snatches 50/35 (Alt) 16 dumbbell goblet squats 10 planked dumbbell row (Alt) READ MORE
Crossfit Cape Cod 7-15-17
CrossFit Cape Cod – CrossFit Broad Jump (Distance) Max distance broad Jump Metcon (Time) For time complete 1 mile run 50 burpees READ MORE
Friday 10/31/14
A. Nancy 5 Rounds For Time Run 400m 15 Overhead Squats 95/65 B. Max Reps Strict Chest To Bar Pull Ups :20 Seconds on :40 Seconds Off 5 Rounds C. Max Reps Strict Dips :20 Seconds on :40 Seconds Off 5 Rounds READ MORE
Wednesday 10/29/14
A. High Bar Pause Squats 3 Second Count 2-2-2-2-2 Across Followed By 12 Minutes Odd: Movement 1 Even: Movement 2 Rest 1 Minute 12 Minutes Odd: Movement 1 Even: Movement 2 READ MORE
Tuesday 10/28/14
A. 4 Rounds For Time Row 500m Run 400m 20 Toes To Bar B. Press 5-5-3-2-1 C. Hang Power Clean 2 Reps @ 75% On The :30 Seconds 10 Rounds. Work On Keeping The Arms Locked and Driving The Bar With The Legs and Hip Drive. Keep It Close and Land With Your Feet In The Exact Same... READ MORE
Monday 10-27-14
A. 21-15-9 Front Squats 95/65 Chest to Bar Pull Ups Burpees (Open Up At The Top Of The Burpees, Get Off The Ground And Clap Yo Handz) B. Weighted Pull Ups 2-2-2-2-2-2-2 Super Set With Deadlift 2-2-2-2-2-2-2 Use Chains or Bands Super setting means moving back and forth... READ MORE
Saturday 10/25/14
A. Jerk 1-1-1-1-1 B. AMRAP 10 Minutes 25 Push Presses 75/55 50 Double Unders C. Butterfly Chest To Bar Pull Ups Ab Mat Sit Ups x 2 3-6-9-12-15-18-21 Etc. Unbroken Reps The WOD is over when you can no longer go unbroken. READ MORE
CrossFit Cape Cod Friday 10/24/14
Olympic Lifting Club Tonight At 6:30pm CrossFit Cape Cod Workout Of The Day Clean 3-3-3-3-3-3-3 READ MORE
CrossFit Cape Cod 10/23/14
Seb, Getting Some Big Air! CrossFit Cape Cod Workout Of The Day On The Minute For 10 Minutes Choose 2 Movements From The Open List At C3 Odd: Movement 1 Even: Movement 2 Rest 2:00 Choose 2 More Movements And Repeat : Odd: Movement 1 Even:... READ MORE
CrossFit Cape Cod 10/23/14
Nike is suing a CrossFit Affiliate for a likeness in their logo. READ MORE
CrossFit Cape Cod
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