Thursday 


WOD


Ninja Jane

21-15-9

Push Press 95/65
Box Jumps 24/20
Pull Ups


For CrossFit Moms

Wednesday


WOD


Back Squat Add 10 lbs to last months 1 Rep Max


75%x5, 80%x5, 85%xMax


Followed By


AMRAP 10 Minutes


30 Double Unders
30 Anchored Sit Ups 


THANK YOU!!! The CrossFit Cape Cod Movember Team Has Raised Awareness For Mens Health And Over 1,200$ For Charity!!! The CrossFit Group Raised More Than 20,000$. 

Thank You For All The Movember Support At Active Recovery!!!

Tuesday


WOD


3 Rounds
90 Seconds At Each Station
Ring Dips
Row (Score Cal.)
Hang Power Snatch 95/65
Rest 30 Seconds Between Each Movement- Score Is Total Reps and Calories

ACTIVE RECOVERY 6:30PM-PROCEEDS BENEFIT MOVEMBER! (Show up or I keep the stache an extra month!)

Monday

WOD

Add 10lbs to your calculated max deadlift and 5lbs to your max press.

Complete 5x75%, 5x80%, 5x85% Deadlift and Press

Thursday and Friday Classes Are At 9am Only Special Kids Class Friday At 9

Wednesday


WOD


'Karen'


150 Wall Ball Shots For Time

Annmarie's Great Grandpapi? Sweet Moustache!

MOBILITY!

We Are Doing 9am Only This Thursday

Eric Standing Up With Big Weight!

Tuesday

WOD

'Helen'

3 Rounds For Time
Run 400
21 Kettle Bell Swings
12 Pull Ups

Mobility WOD



If we adjust Fridays Class Schedule-Does Everyone Have The Day Off?

Lilan Make The Rope Limb Look Easy!-Great Technique!

Monday


WOD

'The Chief'

AMRAP 3 Minutes 1 Minute Rest 5 Cycles

3 Power Cleans
6 Push Ups
9 Air Squats

MOBILITY

Saturday Classes Are Now At 6:30am And 12:30pm

Friday
WOD


Deadlift 75%x5, 85%x3, 95%x max


Followed By:


Qualifier's WOD from the Garage Games


5 Rounds For Time


5 Shoulder To Over Head 115/75
15 Kettle Bell Swings 1.5/1


Mobility WOD

Smart People Support Movember

Less than 2 weeks left!

Saturday Class Times Are Now 6:30am and 12:30pm

Amanda and Amy K-Legit Overhead Squats At The Garage Games!

Thursday


WOD


WOD 3 From The Garage Games


20 Box Jumps 24/20
15 Pull Ups
5 Wall Climbers

Guys Were Designated 5 Rounds, Girls Were Designated 4 Rounds.

Scaled 20/18 Box, Band Pull Ups, 10 Hand Release Push Ups

MOBILITY!!!

Sarah Post WOD At The Garage Games.

Wednesday

WOD

Back Squat 75% x 5, 85% x 3, 95% x Max

Followed By:

Garage Games WOD 2

5 Minutes to complete:

500m Row
20 Burpee Lateral Jumps
AMRAP Squat Cleans (135/95) in the remaining time.

Scaled: 15 Burpee lateral jumps. Squat cleans (95,65)

Score is the completed number of Squat Cleans.

Mobility WOD

Supporting Each Other-One Of The Best Things About Being A CrossFitter.

Tuesday

WOD

Press 75% x 5, 85% x 3, 95% x Max

Followed By:

Garage Games WOD 1 

7 min AMRAP
7 Power Snatch (95/65)
10 Wall Balls (20/14),

Scaled: Snatch(65,45), balls (14,10) 9ft for the ladies 

Upcoming Events


The Mother Of All Nutrition Challenges-Starting January 1, 2012.


The CrossFit Open
1 Workout Per Week For 5 Weeks Beginning February 22, 2012


Mobility WOD

Amy S! 2 Second place finishes and 9th place overall in in the women's Scaled division!

Congratulations To All The Garage Games Competitors-It Was An Awesome Weekend! All The Results Can Be Found Here

Monday

WOD

WOD 4 From The Garage Games

GI JOE
400m Sandbag Run (35/25)
20 Overhead Squats (95/65)
20 T2B
200m sandbag run
100 Double Unders
200m sandbag run
20 t2b
20 OHS
400m Sandbag Run

Scaled:  OHS (65,45), sub 30 sit-ups for T2B, 200 singles is an option

If it is dark do 2x200 on your 400m runs.

MOBILITY WOD

Please Remember That This Saturdays Classes Are At 8am and 9am

Friday


WOD

AMRAP 20 Minutes
1 Rope Climb
7 Deadlifts 225/155
7 Ring Dips
14 Steps Walking Lunge

or for those of you who celebrate 11/11/11:

11 Rounds For Time
1 Rope Climb
11 Deadlifts 185/125
11 Hand Release Push Ups
11 Steps Walking Lunge On Each Leg

Coolest thing I've come across in a long time: 10 Amazing Strongman Feats Of The Past 

No doubt as you perused the list of strongmen you noticed that the majority of them had sweet mustaches! One more great reason to support the Movember Team for CrossFit Cape Cod! Thanks to all who have contributed! 

Don't forget Saturday classes 8 and 9 only

Thursday

WOD

25 Toes To Bar

50 Wall Ball

25 L- Pull Ups

50 Box Jumps

25 Burpees

50 Kettlebell Swings 1.5/1

GG Athletes- Don't forget to pick up your lifting shoes and jump ropes from C3! Now your focus should be on rest, mobility, hydration and nutrition. 

Everyone is getting into the spirit of Movember-I mean EVERYONE!

Not all of us can grow mustaches as nice as Jakes But we can all support mens health by donating to

 CrossFit Cape Cods Movember Team!

Classes Are At 8am and 9am Only This Saturday.

Lilan 

Wednesday


WOD

Back Squat
80% x3, 85%x3, 90%x3

Press
80%x3, 85%x3, 90%x3

The Kitchen WOD

MOBILITY

Garage Games Athletes
Last WOD Before Competition. If You Come In This Week, Do Something Very Light And Focus On Mobility.

It is a good time to mentally go through the weekend and write a list of things you will need to bring with you, what you will wear,food, water etc. to make sure you will have everything you'll need. If you do most of your work on Friday night then you can sleep and be less stressed/hurried in the morning.

AM Class Is Now At 6am. This Saturday We Are Only Holding Classes At 8am and 9am

Tuesday


WOD

Annie

50-40-30-20-10

Double Unders
Sit Ups





Garage Games Athletes

Formulate 1 or 2 Wods Using The Movements From The Announced WODs Based On What Needs Work.
For Example:
Sand Bag Run 400
20 Wall Climbers
Sandbag Run 200
20 Power Snatch
20 Toes To Bar
Sandbag Run 200
20 Squat Cleans
20 Wall Ball
Sand Bag Run 400


Here is a comprehensive list of all the elements/exercises:
Sandbag Run
Pull Ups
Box Jumps
Double Unders
Wall Climbers
Squat Cleans
500m Row
Lateral Over The Bar Burpees
Wall Ball
Power Snatch
Over Head Squats
Toes To Bar

Then You Can Come Up With Another One On Wednesday. Then Rest Really Well Thursday and Friday!
Lets Collaborate!

This Saturday We Are Having 8am and 9am Classes Only

Monday

WOD

Deadlift
80%x3 85%x3 90%x3

Followed By

21-15-9
Sumo Deadlift High Pull 95/65
Push Upsx2

The Bar Must Be Controlled All The Down To The Ground Each Rep.

GG Athletes-Rest Day
Prepare To Rest Thursday and Friday as Well.

Schedule Change: Morning Classes Will Be at 6am M-F Beginning November 7th.Also Saturday Classes Are Going To Be At 6:30am and 12:30 in the Afternoon Starting November 19th.

Backflip Over Dodgeball Throw FTFW - Watch MoreFunny Videos


Friday


WOD

Squat 75% x 5, 80% x 5, 85% x 5

Followed By:

As Fast As Possible
Run 800
50 Wall Balls


First Responders Challenge! We will be doing the First Responders Challenge Starting in  January This Year!


Garage Games Athletes WODs Saturday at 12:30 and Sunday at 1:00.

Daylight Savings Change Sunday Night (November 6th) Set The Clocks Back 1 Hour.


Can Daylight Savings Effect Your Health?


Mobility WOD

Thank you for all the support for Movember! We are edging toward our Goal!

 "Visit the CrossFit Cape Cod Team Page!" 

Thursday


WOD

AMRAP 5:00

5 Hang Power Snatches 95/65
7 Ring Dips

REST 3:00

AMRAP 5:00

Row 200
30 Double Unders

REST 3:00

AMRAP 5:00

8 Kettlebell Swings 2/1.5
16 Sit Ups

Annie Sakamoto on the Games

Mobility!!!

Starting Monday Movember 7th The 6:30am Class Will Be Held At 6:00am

Great Photo From www.crossfit.com!

Wednesday


WOD

Press
75% 1 Rep Max x 5, 80% x 5, 85% x 5.

Followed By

10 Rounds For Time
2 L Pull Ups
3 Strict Pull Ups
5 Kipping Pull Ups

So Sorry That I Forgot Amy Kulars Pr's! They Are Definitely Worth Mentioning! 145# Jerk, 200# Back Squat, 90# Snatch, and a 560lb Total! Also The Most Colorful Pants In The Gym! Nice Job Amy-Keep Up The Great Work!

11/11/11 It's a mustache of a date. The CrossFit Cape Cod Movember team is setting the ambitious goal of reaching $1,111.11 this year for Movember. As of right now the early whiskers are growing and we have just over $250.00 raised! We Would Like Your Help To Reach Reach 500 Dollars By 11/11/11! Thank you for your continued support and to those who've joined us. The donations are allocated to Men's Health programs that help men with Cancer. Here is the Audit from last years 7+million dollars raised.

Operators Are Standing By