Tuesday, April 22, 2014

Crossfit Cape Cod, Wednesday 4/23/14


CrossFit Cape Cod

Workout Of The Day

For Time
Run 800m
50 Sit Ups
50 Russian Kettlebell Swings* 1.5/1
50 Sit Ups
50 Russian Kettlebell Swings 1.5/1
Row 1000m

*The Russian Kettlebell Bell Swing Reaches Its Peak At Eye Level, Rather Than Overhead. Focus On Using The Hips And Glutes. 

Monday, April 21, 2014

CrossFit Cape Cod, Tuesday 4/22/14

Bear Crawls

CrossFit Cape Cod 

Workout Of The Day

8 Sets Not For Time
1 Hang Power Snatch
1 Power Snatch From Below The Knees
1 Power Snatch From The Ground
3 Overhead Squats*
Compare To 2/25/14
*Sub For Overhead Squats Is Overhead Lunges x 6

Rowan's Pull Up Pr during the C3 Kids Class!

Sunday, April 20, 2014

CrossFit Cape Cod, Monday 4/21/14


CrossFit Cape Cod

Workout Of The Day


"Jake"

3 Rounds For Time

4 Bear Crawls 25ft
17 Wall Ball Sit Ups 20/14
14 Wallball Shots 10'/9' 20/14
Med Ball Run 200m 20/14

Jake was 3 years old and died April 17, 2014. He was a part of our family and was a part of the C3 family. Jakes favorite thing in the world was being at CrossFit playing ball. Thank you to everyone who ever loved him, and played ball with him. 

Saturday, April 19, 2014

CrossFit Cape Cod, Sunday 4/20/14

Mase During Masters Qualifier 4

CrossFit Cape Cod

Workout Of The Day

Power Clean On The Minute For 9 Minutes 
3 Reps At 75% Of 1 Rep Max

Followed By

AMRAP 12 Minutes
12 Hang Squat Cleans 75/55
7 Push Ups


Friday, April 18, 2014

CrossFit Cape Cod, Saturday 4/19/14

Jude


CrossFit Cape Cod 

Workout Of The Day

4 Rounds
1 Minute At Each
Row (Cal.)
Toes To Bar 
Back Extensions
Row (Cal.)
Rest 1 Minute Between Rounds
Score Total Reps/Calories.

Wednesday, April 16, 2014

CrossFit Cape Cod, Thursday 4/17/14

Nutrition is the foundation of all physical activity. You create yourself on a molecular level with the nutrition you choose.

CrossFit Cape Cod

Workout Of The Day

3 Rounds For Time
Row 500m
Run 400m
Rest 3:00 Between Rounds

Update Show




Tuesday, April 15, 2014

CrossFit Cape Cod, Wednesday 4/16/14

Don Mckenney, 90yrs young.
From www.crossfit.com


CrossFit Cape Cod

Workout Of The Day

Not For time:
Deadlift
1-1-1-1-1
Work On Ring Dips Between Sets.
If You Cant Do Unassisted Ring Dips Do Dips On Boxes. These Sets Are Not To Failure. Focus on position and range of motion, for every rep on all 4 sets.

Followed By

5 Rounds Of
12 Power Cleans 95/65
24 Double Unders