Tuesday May 1st

CrossFit Cape Cod Workout Of The Day


5 Rounds For Time
5 Deadlifts 60-70% 1rm
10 Burpees


MOBILITY

Monday April 30th

Regionals Are Underway!

CrossFit Cape Cod WOD


5 Rounds For Time
Run 200m
30 Air Squats
30 Double Unders


Mobility WOD What part(s) of you need more range of motion? Use the search feature on Mobility WOD, spend 5-10 quick minutes and live a better life.


Endurance Athletes: Sprint Intervals, Row: 3 x (125m + 250m + 500m)  Equal Work/Rest

Friday April 27th

Jessie

CrossFit Cape Cod WOD


'Nancy'


5 Rounds For Time


400m Run
15 Over Head Squats


Mobility 

Individual WODs for Regionals

Thursday April 26th

 

Big Mo

CrossFit Cape Cod WOD

1.
Strict Pull Ups 4 Sets Max Reps

Followed By

2.
'Carrie'

For Time 
150 Wall Ball Sit Ups 20/14
150 Double Unders


Mobility 10 Minutes a day is all it takes.
 
 

Wednesday April 25th

Caroline

CrossFit Cape Cod WOD


5 Rounds Rest As Needed Between Rounds
5 Reps Max Power Clean
Max Reps Ring Dips


Score Best Weight and Total Reps, For Example:
1.100lbs x 5 & 12 Dips-Rest-2. 105 x 5 & 9 Dips-Rest- 3. 105 x 5 & 9 Dips-Rest- 4. 110 x 5 & 8 Dips -Rest- 5. 110 x 5 & 9 Dips
Score: 110/47


MOBWOD

Tuesday April 24th

 

Jen

CrossFit Cape Cod WOD

1. 
Back Squat
5-5-5-5-5
Working As Close To Your Best Weight For All 5 Sets (Compare to April 10th)

Followed By


2.
Run 1 Mile
50 Wall Ball Shots 20/14 10'/9'
30 One Arm Dumbell Snatch Alternating 40/30


MOBILITY WOD


Regardless Of What the Problem is-The Answer is-JUST SQUAT

Monday April 23rd

Carol

CrossFit Cape Cod WOD

AMRAP 15 Minutes

5 Burpees 

10 Pull Ups

15 Box Jumps 20/20

Never Take Your Body For Granted

Congratulations to all the participants in this past weekends throw down! Everyone represented C3 well! Looking Forward to the next 2! 

FridayApril 20th

Jen Ben

CrossFit Cape Cod WOD


'Helen'


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


Competitors Rest Day




Mobility WOD


Saturday we will only have classes at 6:30am and 8am- Come over to theTriple Crown Throw Down and volunteer to judge or cheer on the athletes! The competition is from 10-2 at 105 Ferdoc St in Hyannis. Bring BBQ if you're hungry and a beverage of choice!
Competitors-Please be sure to bring a payment before the event starts if you have not already done so.
If you are able to Judge please e-mail crossfitcapecod@gmail.com 


Here is a list of competitors from C3!


Females
Melissa Martin
Kristin Powell
Chris Mason
Amanda McLaughlin
Jen Benedetti
Erin Meagher
Sarah Sprague
Chelsea Curran
Joanne Curran


Males
Jeremy Wiley
Greg Benton
Zach S
Mike McGlaughlin
Tom Topham
Chris Judkins
Pat Martin


If you are on the list and cant compete Saturday let me know-If you don't see your name and thought you were registered please let me know. Hope to see everyone there for the fun and competition!

Thursday April 19th MODIFIED SCHEDULE SATURDAY

CrossFit Cape Cod WOD


'Dangerous Female'
50-40-30-20-10
Double Unders
Sit Ups
Lunges


Competitors should rest today and tomorrow-ready to go Saturday!


Teen Class Monday,Wednesday,Friday!


 Saturday we will only have classes at 6:30am and 8am- Come over to the Triple Crown Throw Down and volunteer to judge or cheer on the athletes! The competition is from 10-2 at 105 Ferdoc St in Hyannis. Bring BBQ if you're hungry and a beverage of choice!


Mobility WOD

Wednesday April 18th

CrossFit Cape Cod WOD


Push or Split Jerk
1-1-1-1-1


Followed By


5 Rounds For Time


5 Shoulder To Over Head 60% of 1Rep Max
10 Pull Ups


Mobility WOD


Saturday From 10am-2pm Triple Crown Throw Down! Please e-mail CrossFitCapeCod@gmail if you can volunteer or have any questions! 


The Triple Crown Throw Down is being held at 105 Ferdoc St. In Hyannis. Come watch the action and cheer on the competitors! Feel free to bring some BBQ to throw on the grill and your beverage of choice!

Monday April 17th

CrossFit Cape Cod WOD


'Johnny Handsome'


3 Rounds For Time
2 Rope Climbs
30 Wall Ball Shots 20/14 10ft/9ft
12 Toes to Bar
15 Deadlifts 225/155


Scaling the rope climb will be 7/1 Ring Row


MOBILITY

Monday April 16th

CROSSFIT CAPE COD WOD


'Five Graves To Cairo'

Run 400
2 Rounds Of 10 Push Ups and 10 Box Jumps 24/20


Rest 30 seconds. Repeat for a total of 5 rounds. Score Total Time. 
Competitors use Plates, rings, or paralettes for your push ups.


(For Example- one round will be a 400 meter run followed by 10 push ups and 10 box jumps, then another 10 push ups and 10 box jumps then a 30 second rest. Repeat 4 more times always including the 30 second rest.)

MOBWOD 

2 Spaces left for the Triple Crown Throw Down! Registration Closes Wednesday!

Friday April 13th

CrossFit Cape Cod WOD

'Nutts' 

For Time
10 Handstand push-ups 
15 reps Deadlift 250/175 
25 Box jumps, 30/24
50 Pull-ups 
100 Wallball shots, 20/14
200 Double-unders 
Run 400 meters with a 45lb plate

MOBILITY

Just 2 Spaces Left For The Triple Crown Throw Down!


Saturday No Open Gym We are Doing a...


Team WOD!


RUN 1 Mile
100 Push Ups
100 Box Jumps 24/20
10 Rope Climbs
Run 1 Mile


Teams of 2 or 3  Preferably 1 Male and 1 Female Work together until the whole WOD is done!

Thursday April 11th

Zack

CrossFit Cape Cod WOD

'The Band Wagon'

1 Minute At Each Station

Row for Calories
Ring Dips
Knees To Elbows
Sumo Deadlift High Pull 2/1.5 Kettle Bell
4 Rounds Rest 1 Minute Between Rounds Score is your total reps and calories.

Mobility

Teen Classes M,W,F @ 3:30

Wednesday April, 11

We wish you the best in the Boston Marathon this Monday Craig!

CrossFit Cape Cod WOD

20 Minutes Working on Clean and Jerk

Followed By
 

Grace
30 Clean and Jerks For Time 135/95

Only 3 Spots Left For the Triple Crown Throwdown! 
April 21st-Hyannis
May 19th Plymouth
June 9th Cape Cod

Mobility

Tuesday April 10th

Kurt!

CrossFit Cape Cod WOD

Back Squat
5-5-5-5-5 Use a weight that is as close to your 5 rep max as possible for all 5 sets. Keep rest to no more that 3 or 4 minutes between sets.

 Followed By
Tabata Air Squats and Sit Ups
20 seconds on, 10 seconds off. 8 Rounds in a row of the squats, and 8 rounds in a row of the sit ups. 

Only 8 spots left for the Triple Crown Throwdown!
The Dates Are:
April 21st Hyannis
May 19th Baystate CrossFit in Plymouth
June 9th CrossFit Cape Cod!
You can register for one competition for 15$ or all 3 for 30$. It is going to be a lot of fun and we hope that everyone makes it out to show your support and have a good time!

MOBILITY 

Monday April 9th

JenBen & Erin

CrossFit Cape Cod WOD
3 Rounds For Time
Run 800
30 Burpees
30 Kettle Bell Swings 1.5/1 


Triple Crown Throwdown!!!
What: CrossFit Competition!
Who: All Levels!
When: April 21st then 2 more dates to follow!
Where: CrossFit Rumble, Baystate CrossFit, and CrossFit Cape Cod!
Sign up at C3-15$ for one event 30$ for all 3! Space is limited and sign ups will close by the 18th!

MOBILITY

Friday April 6th

Surfer and Pat K2E

CrossFit Cape Cod WOD

Front Squat 3-3-3-3-3

Followed By

'Jackie'
Row 1000 Meters
50 Thrusters 45lbs
30 Pull Ups
1 Round For Time


Announcing Triple Crown Throwdown!!!
What: CrossFit Competition!
Who: All Levels!
When: April 21st then 2 more dates to follow!
Where: CrossFit Rumble, Baystate CrossFit, and CrossFit Cape Cod!
Sign up at C3-15$ for one event 30$ for all 3! Space is limited and sign ups will close by the 18th!

Mobility 

Thursday April 5th

CrossFit Cape Cod Workout of the Day

AMRAP 3 Minutes 1 Minute Rest 5 Rounds
2 Deadlift 275/185 or 75% of 1 rep max for scaling.
7 Push Up
7 Knees To Elbows

Mobility

Wednesday, April 4th

CrossFit Cape Cod Workout of the Day

Snatch-any variation 1 rep max, followed by:

Isabel


30 Snatches for Time 135/95

Mobility

Tuesday April 3rd

Trina

CrossFit Cape Cod Workout of the Day

4 Rounds For Time

1 Minute Weghted Pull Ups 20 lbs for the guys-Strict for the ladies
1 Minute Press 115/75 Round 1 Strict Press, Round 2 Push Press, Round 3 Push Jerk, Round 4 Split Jerk
Run 400
Each Round Lasts 6:00-rest with whatever time is left after the 400 meter run.

Mobility WOD

Monday April 2nd

Michelle Before the Nutrition Challenge 

Michelle 2.5 months into the challenge!

MONDAY CrossFit Cape Cod Workout Of The Day


5 Rounds For Time


30 Double Unders
30 Air Squats
30 Sit Ups

Mobility WOD