Monday, July 21, 2014

CrossFit Cape Cod Tuesday 7/22/14

Dubie getting support to the finish from Cape Cods #1 CrossFit Community!

CrossFit Cape Cod

Workout Of The Day

AMRAP 12 Minutes
12 Box Jumps 24/20
6 Thrusters 95/65
6 Bar Facing Burpees



Sunday, July 20, 2014

CrossFit Cape Cod Monday 7/21/14

Real Women Push Sleds


CrossFit Cape Cod

Workout Of The Day

A.
6 Rounds 
5 Deadlifts @ 65-75% 1RM
30 Double Unders
Rest 1 Minute Between Rounds

B. 
25 Knees To Elbows
Run 400m
25 Knees To Elbows



Saturday, July 19, 2014

CrossFit Cape Cod 7/20/14


CrossFit Cape Cod

Workout Of The Day

3 Rounds For Time
Row 500
100m Sled Drag 45/25
40 Sit Ups

Friday, July 18, 2014

CrossFit Cape Cod 7/19/14

Carl

CrossFit Cape Cod

Workout Of The Day

For Time:
30 Handstand Push Ups 
40 Pull Ups
50 Kettlebell Swings 1.5/1
60 Sit Ups
70 Burpees

Thursday, July 17, 2014

CrossFit Cape Cod 7/18/14



CrossFit Cape Cod

Workout Of The Day

Snatch
1-1-1-1-1-1-1

Clean and Jerk
1-1-1-1-1-1-1

Only 1 Week Left Until The Games Start!

Wednesday, July 16, 2014

CrossFit Cape Cod 7/17/14



CrossFit Cape Cod

Workout Of The Day

We are going to to a tribute WOD for CrossFit Dewitt member Mike Kriesel. Please read about Mike and CFD's Memorial for him here. And please, if you have a hat wear it. Please take a moment at the end of class to pose for a picture as a group with the hats on so we can send them to CFD. Thank you in advance, Mark.

The WOD we will be doing is The Following:

For Time
22 Box Jump Overs 24/20
22 Overhead Walking Lunges 45/25
22 Back Extensions 45/25
22 Burpees To The Plate
22 Plate Ground To Overhead 45/25
22 Wall Ball 20/14 10'
22 Cal. Row
22 Kettlebell Swings 2/1.5
22 Double Unders
22 GHD Sit Ups



Monday, July 14, 2014

CrossFit Cape Cod Tuesday 7/15/14 and Wednesday 7/16/14

This image from www.crossfit.com is a great illustration that CrossFit is truly for all levels.

CrossFit Cape Cod

Workout Of The Day

Tuesday

50 Back Squats
5 Rope Climbs
40 Back Squats
4 Rope Climbs
30 Back Squats
3 Rope Climbs
20 Back Squats
2 Rope Climbs
10 Back Squats
1 Rope Climb

Squat Weight 75/50

Wednesday

"Deforges"
5 Rounds For Time
12 Deadlifts 225/155
20 Pull Ups
12 Clean and Jerks 135/95
20 Knees To Elbows

This Can Be Done As A Team WOD or Individual. There will be a cut off time for individuals.