Friday WOD 4 Attempts at Max L Sit Then Set Up A Bar At One End Of The Parking Lot MAX Distance Burpee Broad Jumps x 10 Return To The Bar And Do an Overhead Carry To The Halfway point and Back. 3 Rounds Guys Use 115 Ladies Use 75 Endurance Athletes By Sunday Bike 5 Miles immediately followed by Run 2.5 miles

Supine Ring Rows!!!

CrossFit Cape Cod Workout Of The Day


Sumo Deadlift 12 Sets of 2 reps On The Minute-Use 60% of 1 Rep Max


Followed By


2 Rounds For Time


3 Rope Climbs
21 Wall Ball
21 Toes To Bar
Sand Bag Carry 200m


Remember To Sign Up To Compete To Volunteer June 9th For The BRC3 Triple Crown Throw Down At CrossFit Cape Cod!!!


MOBILITY

"If one can stick to the training throughout the many long years, then will power is no longer a problem. It's raining? That doesn't matter. I am tired? That's besides the point. It's simply that I just have to."
- Emil Zatopek

Dave C.

CrossFit Cape Cod Workout Of The Day


Work To A 2 Rep Max And Alternate 5 Rounds Of 2 Reps Each Of
Weighted Pull Up
Weighted Ring Push Up
No Time Component


Rest 5:00 Then


3 Rounds For Time


9 Power Cleans 60% 1 Rep Max
12 Supinated Ring Rows
36 Double Unders





Endurance Athletes


Bike: 8 x (2:00 on, 1:00 off); cover as much distance as possible during "2:00 on"


MOBILITY

Jude

World class fitness in 100 Words-95 to 100 "...regularly learn and play new sports."

CrossFit Cape Cod Workout Of The Day


Max Effort Sumo Deadlift


Followed By


7 Minutes AMRAP


5 Front Squats 135/95
5 Burpee Box Jumps 24/20




MOBILITY

Endurance Athletes
Run 8 x 200 Rest 1:1

Monday Classes At 8am And 9am Only

CrossFit Cape Cod Workout Of The Day


Snatch for 10 Minutes-Work Up To A Heavy Weight


Followed By:


1 Round For Time
25 Burpees
25 Power Snatch 75/50
25 Box Jump, 24/20
25 Thruster 75/50
25 Chest to bar Pull-ups




World Records At The Regionals

Endurance Athletes
Monday
Swim  1:00 on 1:00 off x 10 intervals 


ONLY 12 Days Until The Final Event Of The Triple Crown Throw Down!!! Sign Up At C3 To Volunteer Or Participate!!!

MONDAY CLASSES AT 8am AND 9am ONLY

CrossFit Cape Cod Workout Of The Day


Weighted Ring Push Ups- 60% 1 Rep Max x 3. 7 Sets With Minimum Rest.


Rest 5 Minutes, Then:


12-9-6-3 For Time
Deadlift Up to 275/185 or 75% of your 1 Rep Max
Hand Stand Push Ups


Rest 5 Minutes


Followed By


Tabata Sit Ups 8 Rounds
Rest :30 seconds
Tabata Row 8 Rounds


Endurance Athletes Weekend WOD
Bike 6 Miles Immediately Followed By 2 Mile Run
If you are only training for running do a 5k Time Trial


Mobility WOD


The Triple Crown Throw Down is just 15 Days Away! As many of you realize the first WOD will be 'Hope.' Please support the charity here:


MONDAY CLASSES AT 8am AND 9am ONLY

 

Ben Mobilizing

Crossfit Cape Cod Workout Of The Day

Three rounds for time of:

50 Double Unders

15 Burpees

12 Chest-to-Bar Pull-Ups

 Mobility 

Class Schedule for Monday, May 28th- We will only be having Classes at 8am and 9am.


WOD 1 of the BRC Throw Down Event 3- "Hope!"

Sign up at C3 Today! 

Wednesday, May 23rd

2011 CFG Champion Annie T.

CrossFit Cape Cod Workout Of The Day

Back Squat 12x2 @ 60%. Minimize Rest Between Sets and be Explosive in Reps

Followed By

Row 1000

26 Pistols Alternating

15 Hang Cleans 225/135

MOBILITY

Tuesday, May 22nd

Mother (Caroline) and  Daughter (Louisa) Team

CrossFit Cape Cod Workout Of The Day


'The Hurt Locker'


5 Cycles Of
3 Minutes On 1 Minute Off


3 Thrusters 135/95
6 Chest To Bar Pull Ups
9 Box Jumps, Feet Fully On The Box 24/20


Score Total Number Of Rounds 




Endurance Athletes
Swim or Row 
5:00 on 2:30 off, 6:00 on 3:00 off 7:00 on
Bike

5:00 on 2:30 off, 6:00 on 3:00 off 7:00 on

Run

5:00 on 2:30 off, 6:00 on 3:00 off 7:00 on

Only 1 per day over the course of the week until Friday.

Mobility

MARK YOUR CALENDAR!!! 19 Days Until The 3rd and Final Installment of the Triple Crown Throw Down-being held at CrossFit Cape Cod. I hope that everyone will come compete, volunteer, or cheer Saturday, June 9th!

"If it's important, do it every day."

Unknown

Monday May 21st

CrossFit Cape Cod Workout Of The Day


1 Rep Max Weighted Ring Push Up


Followed By


3 Rounds Rest as Needed Between Rounds 
100 Double Unders
Max Reps Weighted Ring Push Ups 50% 1 Rep Max


Endurance Athletes
Swim or Row 
5:00 on 2:30 off, 6:00 on 3:00 off 7:00 on
Bike

5:00 on 2:30 off, 6:00 on 3:00 off 7:00 on

Run

5:00 on 2:30 off, 6:00 on 3:00 off 7:00 on

Only 1 per day over the course of the week until Friday.

Mobility

Congrats to all the competitors at the BRC3 Triple Crown Throw Down! It was a Great Event and we are looking forward to June 9th at CrossFit Cape Cod! More info coming soon!

Help Keep The Facility Organized

CrossFit Cape Cod Workout Of The Day

"Elizabeth"

21-15-9 reps for time of:

Clean, 135/95 pounds

Ring Dips.

Note: Squat Clean, not Power Clean.

Mobility WOD


A Day In The Life Of Rich Froning


There will only be a 6:30am class this Saturday.


Please note that there are labels that indicate where to return the Kettle bells, Weights, and Jump Ropes. The Bars go back in the racks, the Clips go back in the baskets, Med Balls go back on the shelf. Water bottles and clothes go home with you, and if you spill protein powder, please-clean it up. The cube boxes go under the original pull up structure and the pyramid shaped boxes go under the low pull up structure. Thank you!

NO 12:30 Class Saturday

CrossFit Cape Cod Workout Of The Day


'Helen'


3 Rounds For Time


Run 400
21 Kettle Bell Swings 1.5/1
12 Pull Ups


Mobility WOD


Endurance Athletes
Run 5x 800
Bike 5 x 2 Miles
To Be Done By Sunday


Competitors should rest Thursday and Friday

CrossFit Cape Cod 


Mobility WOD


Remember to sign up at C3 to compete or volunteer this Saturday at the TRIPLE CROWN THROWDOWN!!! Standards and WODs here

Monday May 14th

Greg B. Every Morning at 6am -Admit it, you check his score when you walk in and try to keep up! 

CrossFit Cape Cod Workout Of The Day
???????????
I will not be posting the WOD for the next 3 days. Show up ready!

Get ready for the 2nd round of the Triple Crown Throwdown!

Competitors and Volunteers please sign up at C3! Competition will be this Saturday, May 19th, at 10am at Bay State CrossFit in Plymouth Ma.


MOBILITY WOD

CrossFit Cape Cod Workout Of The Day


'Cat on a Hot Tin Roof'


For Time
25 Box Jumps 30/24
50 Pull Ups
75 Push Ups
100 Sit Ups


Mobility WOD


Endurance Athletes
Optional Tempo Run or Bike 30 minutes at 75% Effort, Road or Trail.


May 19th- Event 2 of the Triple Crown Throwdown!!! Please sign up to compete or volunteer- there are sign up sheets at C3. The Competition will be at CrossFit Bay State in Plymouth. If you signed up for and paid for all 3 please sign the list anyway. Again we need volunteers to make this work so if you are able to, come and have fun and volunteer!!!

CrossFit Cape Cod Workout Of The Day


1 Rep Max Split or Push Jerk


Followed By


3 Rounds For Time


10 Clean and Jerk 60-70% 1RM
12 Lateral Over The Bar Burpees


MOBILITY


Endurance Athletes
Choose One Of The Following:
Run 10 x 200 90 seconds rest between rounds
Bike 8 x .25mi rest 90 seconds between rounds

Wednesday May 9th ACTIVE RECOVERY/MOBILITY CLASS 6:30pm

CrossFit Cape Cod Workout Of The Day


1 Rep Max Back Squat


Followed by:


For Time
30 Body Weight Back Squats
Row 2k or Run 1 mi.


JOIN US AT 6:30pm For Mobility/Active Recovery Class With Amy S. only 10 Bucks!!!

Tuesday May 8th

CrossFit Cape Cod Workout Of The Day

'Diane'
21-15-9
Deadlift 225/155
Hand Stand Push Ups

MOBWOD

Endurance Athletes

Choose 1 Of The Following

Run 3x 1200m

Row 3x 250,500,750 

Bike 3x 1/2mi, 1mi, 2mi

Equal Work/Rest on all options.

Amy Kbaum

CrossFit Cape Cod Workout Of The Day

AMRAP 20 MINUTES


Run 800
15 Thrusters
12 Burpees

Mobility

Friday May 4th

Best Wishes to Chris in Virginia!

CrossFit Cape Cod Workout Of The Day


3 Rounds Max Reps 
30 Seconds On 30 Seconds Off


Row
Hang Power Cleans 135/95
Ring Row


Rest 3 Minutes Then:

Tabata Wall Ball Sit Ups


MOBILITY


Wednesday at 6:30 Mobility/Active recovery Class With Amy S!

Thursday May 3rd

Steph

CrossFit Cape Cod Workout Of The Day

Back Squats
Work to a 3 Rep Max for 3 Sets


Followed By


3 Rounds For Time
Run 400
15 Front Squats 135/95
15 Pull Ups

Mobility WOD

CrossFit For Hope CrossFit for Hope is the joint effort between CrossFit and St. Jude Children’s Research Hospital. The goal is to raise 1.7MM - one day's operating cost for St. Jude - to combat childhood cancer and other deadly diseases. Register to participate or find an athlete or affiliate to sponsor and join the fight.



Endurance Athletes:
Choose one and do Friday, Saturday, or Sunday.
Run 3x800m rest 2:00
or
Bike 6 x 2 miles

Wednesday May 2nd

Nicole S.

CrossFit Cape Cod Workout Of The Day

5 Rounds Rest 1:00 between rounds


7 Push Press 115/75
9 Toes To Bar-Unbroken
12 Kettle Bell Swings 2/1.5-Unbroken


5 Burpee Penalty on the spot for breaking on the Toes to Bar or Kettle Bell Swings

MOBILITY


Endurance Athletes 
Choose one of the following to be completed Wednesday or Thursday:

Bike : 8 x 1/4M, rest 1:00

Run: 8 x 200m Rest 1:00