Crossfit Cape Cod 3/17/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 25 DU’s 9 T2Bar 25 DU’s 9 Hang Power Snatches 95/65# Weightlifting READ MORE
168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648
Mashpee, MA 02649
(508) 648-5648
WOD
Crossfit Cape Cod 3/16/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 21-18-15-12-9-6-3 Front Squats 95/65# Weighted Dumbbell sit-ups (you choose weight) RX+ GHD situps 135/95# READ MORE
Crossfit Cape Cod 3/15/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds for Time 15 SDLHP 95/65# 15 HR Push ups 15 Box Jumps 24/20″ READ MORE
Crossfit Cape Cod 3/14/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds for Time 800m Run 50 KBS 50/35# 50 sit ups READ MORE
Crossfit Cape Cod 3/13/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 8 Rounds for Time 200m Run 10 Bench Press 135/95# 10 Dumbbell Step up w/Squat on Box, one dumbbell 50/35# READ MORE
Crossfit Cape Cod 3/12/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks... READ MORE
Crossfit Cape Cod 3/11/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP With Sandbag 50/35# 6 Power Cleans 6 Front Squats 6 Front Rack Lunge 6 Push Press 6 Back Squats 6 Back Step Lunge 6 Pushups READ MORE
Crossfit Cape Cod 3/10/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard TABATA w/WALLBALL (AMRAP – Reps) Tabata Wall Ball -Wall Balls 20/14# -Med Ball Cleans -Ground to OH w/ball -Wall ball sit-up Complete all32 intervals of 20 seconds work followed by 10 seconds rest. The first interval... READ MORE
Crossfit 2/3/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (2 Rounds for reps) 12:00 Clock Buy in 30 cal row AMRAP 8 Power Snatch 95/65# 16 T2B 64 DU’s Rest 2:00 6:00 Clock Buy in 20 cal row AMRAP 4 Power Snatch 115/75# 8 T2B 32 DU’s READ MORE
Crossfit Cape Cod 2/11/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 20-15-10-5-10-15-20 Back Squat 135/95# Pull ups RX+ C2B pull ups Skill work With the Open right around the corner, spend 10-15 minutes working on a skill that you struggle with. READ MORE
Crossfit Cape Cod 2/10/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Rowing for Time 500m row for Time Rest 2:00 250m row for Time Rest 1:00 500m row for TimePut row times in notes Metcon (Time) 21-15-9 Hang Power Cleans 135/95# Box Jumps 30/24″ RX+ 155/115# READ MORE
Crossfit Cape Cod 2/9/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Weight) EMOM 10:00 3 Push Press 80-90% of 1 rep max Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 10 Goblet Squats 50/35# 10 KBS 100m Run READ MORE
Crossfit Cape Cod 2/8/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Front Squat (Work up to 3 Rep Max) 15:00 to establish a 3 rep max Front Squat (3 x 5 at 80% of above 3 rep max) 6:00 to get the three sets done Metcon (Time) 3 Rounds For Time 400m Run 25 Wall Balls 20/14″ 25 Sit... READ MORE
Crossfit Cape Cod 2/7/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 800m Run 4 Rounds 400m Run 4 Rounds 200m Run 4 Rounds 100m Run 1 Round = 5 Burpees, 10 KBS 70/53#, 15 Jumping Lunges READ MORE
Crossfit 2/6/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds for Time 12 Bench Press 135/95# 9 Squat Cleans 155/105# 45 Double Unders READ MORE
Crossfit Cape Cod 2/5/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds for Time 200m Run 20 Alt Dumbbell Snatch 50/35# 10 Alt Reverse Dumbbell Front Rack Lunge READ MORE
Crossfit 2/4/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 10 Rounds for Time 15 Wall Balls 20/14# 3 Clean and Jerks 135/95# Clean and Jerk (1 rep max) Clock is set for 10 minutes Establish a 1 rep max READ MORE
Crossfit 2/3/2021
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (2 Rounds for reps) 12:00 Clock Buy in 30 cal row AMRAP 8 Power Snatch 95/65# 16 T2B 64 DU’s Rest 2:00 6:00 Clock Buy in 20 cal row AMRAP 4 Power Snatch 115/75# 8 T2B 32 DU’s READ MORE
CrossFit Cape Cod
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