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


Monday, April 14, 2014

CrossFit Cape Cod, Tuesday 4/15/14

Question: What are your summer fitness goals? (April-August) Post to comments.

CrossFit Cape Cod 

Workout Of The Day

Tabata Mash Up Of

Thrusters 95/65
Jumping Pull Ups

Followed By

For Time
10 Burpee Box Jumps 24/20
100m Sled Pull 90/45
10 KB To Shoulder 2/1.5
100m Sled Pull 90/45
10 Burpee Box Jumps 24/20

Running Skills and Drills

Sunday, April 13, 2014

CrossFit Cape Cod, Monday 4/14/14

We could not be more proud of the kids and teens, who represented CrossFit Cape Cod today at the competition at Cynergy CrossFit!

CrossFit Cape Cod

Workout Of The Day

Push Press
10 sets of 2
Stay with a medium weight, focus on speed and accuracy, not load. Minimize rest time between sets.

Followed By

For Time
50 Pull Ups
Run 200m
50 Push Ups
Run 200m
50 Sit Ups
Run 200m
50 Squats






Saturday, April 12, 2014

CrossFit Cape Cod, Sunday 4/13/14

Excited For The Kids and Teens To Have A Great Competition Today At Noon At CrossFit Cynergy!

CrossFit Cape Cod 

Workout Of The Day

Every Minute on the Minute for 18 mins
5 - Backsquats (Body Weight)
1 - Rope Climb

For The Spring We Are Adding 3 Optional Endurance Choices Per Week. We Suggest That You Space These Out Through The Week, And Allow These To Be Seperate Sessions By At Least A Few Hours If Possible From Your WOD's. Choose Any One Of The Disciplines Listed, (Run, Bike, Row & Beginning In May Swim.)
This Weeks Endurance WOD's Are As Follows:
Session 1:
Bike : Repeat 1.5M, recover :90s until form/pace deteriorates
or
Run : Repeat 800m, recover :90s until form/pace deteriorates
or
  Row : Repeat 800m, recover :90s until  form/pace deteriorates

Session 2:
Bike : Repeat 800m, recover :60s until form/pace deteriorates
or
Run : Repeat 400m, recover :60s until form/pace deteriorates
or
Row : Repeat 500m, recover :60s until form/pace deteriorates

Session 3:
Bike : 10M @ 85% Race Pace
or
Run : 5k @ 85% Race Pace
or
 Row : 5k @ 85% Race Pace
   

CrossFit Cape Cod, Saturday 4/12




Saturday

CrossFit Cape Cod

Workout Of The Day

3 Rounds For Time
Run 800
30 Pull Ups
30 Alternating Box Step Ups 24/20
(1 Step Is 1 Rep, i.e. L = 1, R =1 Alternating For 30 Total)



Thursday, April 10, 2014

CrossFit Cape Cod, Friday 4/11/14


CrossFit Cape Cod

Workout Of The Day

On The Minute For 7 Minutes
1 Power Clean 
Front Squat

Followed By

21-15-9
Power Snatches 75/55
Thrusters 75/55

Wednesday, April 9, 2014

CrossFit Cape Cod, Thursday 4/10/14

Mike M.

CrossFit Cape Cod

Workout Of The Day

18 Minute Clock

Row 2000m
Followed By AMRAP With The Remaining Time
10 Toes To Bar
10 Burpees