168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

WOD

CrossFit Cape Cod 5/22/19

May 21, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) In teams of 2-3 For Time (35 Minute Cap): 90/60 Calorie Row, 75 Power Snatches, 75 Thrusters (55/35) 90/60 Calorie Row, 60 Power Snatches, 60 Thrusters (65/45) 90/60 Calorie Row, 45 Power Snatches, 45...
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CrossFit Cape Cod 5/21/19

May 20, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds For Time: 500 Meter Row 400 Meter Run Metcon (No Measure) Skill work: EMOM 12 1st Pull ups or negatives 2nd toes to bar Pick a hard yet doable number of reps and focus on the movement
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CrossFit Cape Cod 5/20/19

May 19, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds for time of: 15 Cal row 15 Power Snatch 75/55 rest 3 min. For time: 40 Handstand Push-ups 20 Back Squats 185/135 10 Rope Climbs, 15 ft rest 3 min 4 Rounds for time of: 11 Burpees, bar-facing 9 Power...
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CrossFit Cape Cod 5/19/19

May 18, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For time: 800 Run “Isabel” at 115/80 800 m run “Grace” at 115/80 800 Run “Elizabeth” at 115/80 No dropping the bar from overhead or from the front rack. *squat cleans for...
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CrossFit Cape Cod 5/18/19

May 17, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Calories) Class Divides into 2 Teams: 3 Rounds: Team 1: row for cal. (Team Score) Team 2: 400 Meter Sled Push 45#plate Teams Switch Movements When sled Finishes If Teams of 2-4 Each, 1 rower + sled If Teams of 5-7...
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CrossFit Cape Cod 5/17/19

May 16, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 50 wall balls 20/14 50 pull ups 400m run
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CrossFit Cape Cod 5/16/19

May 15, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Clean complex (work up to a heavy single) 1 squat clean, 1 hang power clean, 1 push jerk,1 split jerk Metcon (AMRAP – Rounds) EMOM 14 1st min 15 push ups 2nd min 20 pistols Scale as needed Optional Work Reminders...
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CrossFit Cape Cod 5/15/19

May 14, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) Alternating On the Minute x 20 Minute 1: 3 Deadlifts Minute 2: 10 Sit-Ups + 20 Double Unders building in weight on the dead lifts start around 50% of your max. double the mount if your doing...
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CrossFit Cape Cod 5/14/19

May 13, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Squat Snatch (3-3-3-3) Metcon (Time) 21-15-9: Squat Snatch (95/65) Chest to Bar Pull-Ups *******As of this Saturday 5/18/19 we will have 7,8,9 am classes for the summer season **************
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CrossFit Cape Cod 5/22/19

May 21, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) In teams of 2-3 For Time (35 Minute Cap): 90/60 Calorie Row, 75 Power Snatches, 75 Thrusters (55/35) 90/60 Calorie Row, 60 Power Snatches, 60 Thrusters (65/45) 90/60 Calorie Row, 45 Power Snatches, 45...
READ MORE

CrossFit Cape Cod 5/21/19

May 20, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds For Time: 500 Meter Row 400 Meter Run Metcon (No Measure) Skill work: EMOM 12 1st Pull ups or negatives 2nd toes to bar Pick a hard yet doable number of reps and focus on the movement
READ MORE

CrossFit Cape Cod 5/20/19

May 19, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds for time of: 15 Cal row 15 Power Snatch 75/55 rest 3 min. For time: 40 Handstand Push-ups 20 Back Squats 185/135 10 Rope Climbs, 15 ft rest 3 min 4 Rounds for time of: 11 Burpees, bar-facing 9 Power...
READ MORE

CrossFit Cape Cod 5/19/19

May 18, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For time: 800 Run “Isabel” at 115/80 800 m run “Grace” at 115/80 800 Run “Elizabeth” at 115/80 No dropping the bar from overhead or from the front rack. *squat cleans for...
READ MORE

CrossFit Cape Cod 5/18/19

May 17, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Calories) Class Divides into 2 Teams: 3 Rounds: Team 1: row for cal. (Team Score) Team 2: 400 Meter Sled Push 45#plate Teams Switch Movements When sled Finishes If Teams of 2-4 Each, 1 rower + sled If Teams of 5-7...
READ MORE

CrossFit Cape Cod 5/17/19

May 16, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 50 wall balls 20/14 50 pull ups 400m run
READ MORE

CrossFit Cape Cod 5/16/19

May 15, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Clean complex (work up to a heavy single) 1 squat clean, 1 hang power clean, 1 push jerk,1 split jerk Metcon (AMRAP – Rounds) EMOM 14 1st min 15 push ups 2nd min 20 pistols Scale as needed Optional Work Reminders...
READ MORE

CrossFit Cape Cod 5/15/19

May 14, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) Alternating On the Minute x 20 Minute 1: 3 Deadlifts Minute 2: 10 Sit-Ups + 20 Double Unders building in weight on the dead lifts start around 50% of your max. double the mount if your doing...
READ MORE

CrossFit Cape Cod 5/14/19

May 13, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Squat Snatch (3-3-3-3) Metcon (Time) 21-15-9: Squat Snatch (95/65) Chest to Bar Pull-Ups *******As of this Saturday 5/18/19 we will have 7,8,9 am classes for the summer season **************
READ MORE
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