Craig we are going to miss you when you transfer! 


CrossFit Cape Cod Workout Of The Day


30 Back Squats 115/85
25 Pull Ups
20 Shoulder To Over Head 115/85


30 Front Squats 95/65
25 Pull Ups
20 Shoulder To Over Head 95/65


30 Over Head Squats 65/45
25 Pull Ups
20 Shoulder To Over Head 65/45


There Will Be A 30 Minute Cut Off




Rich Froning Sets World Record 

Endurance Athletes

Saturday:

Runners: Run 2 Miles Rest 7:00 Run 2 MilesTriathlon: Swim 100m x 4 Rest 2:00 Between Efforts


MOBILITY WOD

Adam at 6am

CrossFit Cape Cod Workout Of The Day


4 Rounds For Time
10 Dumbell Snatch Alternating Arms
200 Meter Run
Go As Heavy As You Are Able To 


Endurance Athletes


Wednesday, Thursday, Or Friday
Runners: Rest
Triathlon: Bike 5:00, Run 5:00 Rest 2:00 x 3 Rounds Minimize Transition Time.


Saturday
Runners: Run 2 Miles Rest 7:00 Run 2 Miles
Triathlon: Swim 100m x 4 Rest 2:00 Between Efforts

MOBILITY

One of the cooler moments from the Throwdown when Jeremy beat the clock to pick up 505 and seal the win! Dan Cutrona was right there to capture it! 

CrossFit Cape Cod Workout Of The Day


A. Part/Warm-Up
Tabata Row
Tabata Double Under


B. Deadlift 5-5-5-5-5


Nutrition Challenge All Are Welcome Today Between 4:30-6:30 To The "Loose Weight Eating Cupcakes" Sampling:)
This Wednesday (Today!) Between 4:30pm and 6:00pm White Lion Baking Company will be doing a free sampling-there will be complete exemption from the rules of the challenge during the sampling of "Paleo/Primal" Baked Goods!


Endurance Athletes


Wednesday, Thursday, Or Friday
Runners: Rest
Triathlon: Bike 5:00, Run 5:00 Rest 2:00 x 3 Rounds Minimize Transition Time.


Saturday
Runners: Run 2 Miles Rest 7:00 Run 2 Miles
Triathlon: Swim 100m x 4 Rest 2:00 Between Efforts


MOBILITY

CrossFit Cape Cod Workout Of The Day

'The Chief'
5 Cycles Of 3 Minutes As Many Rounds Possible Of:
3 Power Cleans 135/95
6 Push Ups
9 Air Squats
Rest 1 Minute Between Each 3 Minute Cycle  


Nutrition Challenge Update
This Wednesday Between 4:30pm and 6:00pm White Lion Baking Company will be doing a free sampling-there will be complete exemption from the rules of the challenge during the sampling of "Paleo/Primal" Baked Goods!


MOBILITY


Endurance Athletes


Monday, Tuesday, Or Wednesday
Runners 4 x 600m


Triathlon
Bike 2 Miles x 4 Rounds. Rest 2:00
Practice Transitioning Onto Bike 


Wednesday, Thursday, Or Friday
Runners: Rest
Triathlon: Bike 5:00, Run 5:00 Rest 2:00 x 3 Rounds Minimize Transition Time.


Saturday
Runners: Run 2 Miles Rest 7:00 Run 2 Miles
Triathlon: Swim 100m x 4 Rest 2:00 Between Efforts

CrossFit Cape Cod Workout Of The Day


5 Rounds
5 Reps Max Shoulder Press
Max Toes To Bar
Rest As Needed Between Rounds


Nutrition Challenge Update
This Wednesday Between 4:30pm and 6:00pm White Lion Baking Company will be doing a free sampling-there will be complete exemption from the rules of the challenge during the sampling of "Paleo/Primal" Baked Goods!


MOBILITY


Endurance Athletes


Monday, Tuesday, Or Wednesday
Runners 4 x 600m


Triathlon
Bike 2 Miles x 4 Rounds. Rest 2:00
Practice Transitioning Onto Bike 


Wednesday, Thursday, Or Friday
Runners: Rest
Triathlon: Bike 5:00, Run 5:00 Rest 2:00 x 3 Rounds Minimize Transition Time.


Saturday
Runners: Run 2 Miles Rest 7:00 Run 2 Miles
Triathlon: Swim 100m x 4 Rest 2:00 Between Efforts 

CrossFit Cape Cod Workout Of The Day


Sumo Deadlift 3-3-3-3-3 Between Sets Do STRICT Knees To Elbows Stop Just Before Max


Followed By:


5 Rounds For Time


9 Parallette Push Ups
9 Hang Power Snatches 75/50
18 Double Unders


NUTRITION CHALLENGE
To be eligible to win each participant needs:
A Food Journal.
Weigh In.
Pay 15 Dollars.
Submit a Hope Score.
Post Points To Comments.


MOBILITY

Endurance 
Running: (Thurs) 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off: 0:10 on. Each Effort is a Sprint.

Saturday or Sunday-60 Minute TT


Triathlon:(Fri) Swim  1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off: 0:10 on

(Sat) Pick The Sport You Need To Work On The Most. Bike Or Run. 60 Minute TT

CrossFit Cape Cod Workout Of The Day


2:00 Hollow Rock
2:00 L-Sit. In 2:00 get as much time in an L-Sit as you can.


Followed By:


15-12-9
Ring Push Ups
Goblet Squats 2/1.5
Box Jumps-Over The Box 24/20. It is not required that you clear the box by jumping over it in the air-You can Jump onto it and step or jump off the other side.


Nutrition Challenge
Be sure to weigh in and pay by Friday. Please also post your Hope Score to the comments. If you have not done the Hope WOD, please do so this Saturday and post your score to the comments. Be sure to include if you did it scaled or Rx'd. 


MOBILITY WOD 

Endurance 
Running: (Thurs) 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off: 0:10 on. Each Effort is a Sprint.


Saturday or Sunday-60 Minute TT


Triathlon:(Fri) Swim  1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off: 0:10 on


(Sat) Pick The Sport You Need To Work On The Most. Bike Or Run. 60 Minute TT

CrossFit Cape Cod Workout Of The Day

Back Squat

2-2-2-2-2

Followed By

Helen

3 Rounds For Time

Run 400

21 Kettle Bell Swings

12 Pull Ups

MOBILITY WOD

Endurance

Running: Rest Day
 

Triathletes: Swim (MON): 6 x 75m on 2:00

Bike (WED): 4 x 1M TT, work:rest 1:2

Run (TUE): 3 x 800m, rest 2:00

NUTRITION CHALLENGE

Week 1-Tuesday 6/19-Monday 6/25

Cold Turkey-No Wheat, Dairy, Sugar, or Booze. 
Each Day that you are successful you earn 1 point. 0 Points for less than 100%

Meat, Veggies, Some Fruit and Good Fats are all on the menu. There is a list on the bulletin board. You can take your post WOD drink as usual.

Post your Points to the Comments each Day for the rest of the week. (Tuesday-Monday) 

As a benchmark we will use your scores from the hope WOD. Everyone should have participated. If you didn't You will have to wait til this Saturday, Not this week during classes.

CrossFit Cape Cod Workout Of The Day


3 Rounds
10 Chest To Bar Pull Ups
7 Power Cleans- Go As Heavy As You Can With Correct Form
Parking Lot Shuttle SPRINT*


*For The Shuttle Sprint- go out the doors and right down the sidewalk. Enter the Parking lot at the bottom Island and go 1/3 and back, 2/3 and back, then full length (To the 3rd Island) without going back. Rest 4:00-Each Round is MAX EFFORT 


Endurance


Running: Run (TUE): 3 x 800m, rest 2:00, hold splits within 3-5 seconds


Triathletes:Swim (MON): 6 x 75m on 2:00

Bike (WED): 4 x 1M TT, work:rest 1:2

Run (TUE): 3 x 800m, rest 2:00

NUTRITION CHALLENGE


Week 1-Tuesday 6/19-Monday 6/25


Cold Turkey-No Wheat, Dairy, Sugar, or Booze. 
Each Day that you are successful you earn 2 points. 
 
0 Points for less than 100%


Meat, Veggies, Some Fruit and Good Fats are all on the menu. There is a list on the bulletin board. You can take your post WOD drink as usual.


Post your Points to the Comments each Day for the rest of the week. (Tuesday-Monday) 


As a benchmark we will use your scores from the hope WOD. Everyone should have participated. If you didn't You will have to wait til this Saturday, Not this week during classes-No Exceptions.


The winner gets 150$ 


Each Participant Needs to:
Pay 15$
Keep a food journal.
Post Points To The Comments on The Blog.
Feel Free to take a few before Pictures.
Weigh In.


Again, we start Tuesday. By Next Monday there will be an announcement about the standards for week 2. 

Monday, June 18th

Another Gem From Dan Cutrona Photography-Sarah, Post Sled WOD

CrossFit Cape Cod Workout Of The Day


Max Push Jerk


Then


3 Rounds For Time:
7 Handstand Push Ups
9 Russian Kettlebell Swings 2/1.5
11, 180 Degree Burpees


MOBILITY WOD

Endurance


Running: 

3x 800m Rest 2:00 (Tues)


Triathlon:

Swim (MON): 6 x 75m on 2:00

Bike (WED): 4 x 1M TT, work:rest 1:2

Run (TUE): 3 x 800m, rest 2:00

NUTRITION CHALLENGE


Week 1-Tuesday 6/19-Monday 6/25


Cold Turkey-No Wheat, Dairy, Sugar, or Booze. 
Each Day that you are successful you earn 2 points. 
1 Point for 99% 
0 Points for less than 99%


Meat, Veggies, Some Fruit and Good Fats are all on the menu. There is a list on the bulletin board. You can take your post WOD drink as usual.


Post your Points to the Comments each Day for the rest of the week. (Tuesday-Monday) 


As a benchmark we will use your scores from the hope WOD. Everyone should have participated. If you didn't You will have to wait til this Saturday, Not this week during classes-No Exceptions.


The winner gets 150$ 


Each Participant Needs to:
Pay 15$
Keep a food journal.
Post Points To The Comments on The Blog.
Feel Free to take a few before Pictures.
Weigh In.


Again, we start Tuesday. By Next Monday there will be an announcement about the standards for week 2. 

Friday June 15th

Mike at the BRC3 Throw Down Photo By Dan Cutrona

CrossFit Cape Cod Workout Of The Day

Five rounds, each for time, of:

10 Air Squats

10 Hand-release Push-ups

10 Ring Rows

10 Ring Push-ups

10 Chest-to-Bar Pull-ups

10 Lunges (per leg)

10 Burpees

Rest 0:30 between rounds.

MOBILITY WOD

Endurance Athletes

Runners:Run (Sat or Sun): 2 x 2M, rest 5:00 between, hold 2M splits within 0:15-0:20

Triathletes:

Run 3x 800m (Fri)

Bike 5x 2Mi (Sat or Sun) 

Thursday June 14th

CrossFit Cape Cod Workout Of The Day

Partner Up
1 Bar 185/135
Partner 1 Climbs Rope 2x While Partner 2 Does Back Squats. Max Number Of Rounds and Squats In 10 Minutes. Use 1 Bar Only And Change The Weights As You Go If Both Partners Are Using Different Weights 


Followed By:

The Partners Will Bring A Sled Outside 90lbs on the sled When the Guys are pushing 45lbs when the Girls are pushing. Partner 1 Goes 15 Parking Spaces Partner 2 rests- Trade Back and Forth For 10 Minutes-As Many Rounds As Possible.


 30 Day Nutrition Challenge Monday June 18th-Monday July 16th!!! Details Coming Soon-Sign Up On The Back Board If You Are Interested!!! Right now the ideas are that it would be a 15$ entry and the winner gets 150$ Also would people like to do solo or partner up? Post suggestions to the blog-oh and 7/4-free day!!!

MOBILITY

Endurance Athletes

Runners: 3x 1200m Rest 3:00

Triathletes:
Run 3x 800m (Fri)
Bike 5x 2Mi (Sat or Sun)

NEW SHIRTS 25$ GET ONE or 10!!!

Photo by Manish Moideen

CrossFit Cape Cod Workout Of The Day


5 Rounds 
1 Minute Max Parallette Push Ups
Rest 1:00
1 Minute Max Strict Palms Facing Chin Ups
Rest 1:00
If you Can, Do The Push Ups and Pull Ups Weighted.


Mobility


Pics From The Throwdown


Endurance
Runners: Rest
Triathletes:
Bike (WED): 6 x (1:00 on, 1:00 off), each set should be just short of maximal effort

Tuesday June 12th

CrossFit Cape Cod Workout Of The Day

Every :30 seconds for 6:00 complete 1 squat snatch @ 65% 1 rep max

Folowed By:

3 Rounds For Time

9 Ring Dips
12 Front Squats 135/95

 Don't forget to join Amy S. Tuesday night for Paddle Board Active Recovery! 6:30-7:30pm Details Can Be found at C3 on the back board-space is limited and all proceeds go to CrossFit For Hope!

www.mobilitywod.com

Endurance Athletes


Runners:Run (TUE): 3 x (100m + 200m + 400m)

Triathletes:

Swim (MON): 3 x (25m/y + 50m/y + 100m/y), work:rest 1:1

Run (TUE): 3 x (100m + 200m + 400m), work:rest 1:1

Bike (WED): 6 x (1:00 on, 1:00 off), each set should be just short of maximal effort

CrossFit Cape Cod Workout Of The Day




As Many Rounds As Possible In 20 Minutes


Run 400 or Row 500
9 Toes To Bar
12 Goblet Squats 1.5/1 Pood Kettle Bell


Don't forget to join Amy S. Tuesday night for Paddle Board Active Recovery! 6:30-7:30pm Details Can Be found at C3 on the back board-space is limited and all proceeds go to CrossFit For Hope!


SOOOO proud of all the athletes who participated in the Throw Down Saturday-it was a lot of fun and everyone was AMAZING!!! Most importantly the Hope fundraiser was a huge success and we surpassed our goal of 1,000.00 and Globally the fundraiser donated somewhere in the neighborhood of 2 Million dollars to St. Judes Childrens Hospital!!! Thank you all for your donations!!!


Mobility WOD

Endurance Athletes


Runners:Run (TUE): 3 x (100m + 200m + 400m)

Triathletes:

Swim (MON): 3 x (25m/y + 50m/y + 100m/y), work:rest 1:1

Run (TUE): 3 x (100m + 200m + 400m), work:rest 1:1

Bike (WED): 6 x (1:00 on, 1:00 off), each set should be just short of maximal effort

CrossFit Cape Cod Workout Of The Day

“Hope”

Three rounds of:

Burpees

Power Snatch 75/50
Box jump, 24/20
Thruster 75/50
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Saturday Competition Info
Start Time-Judges and Athletes Meeting 9am.

First Heat 9:30am

Please Park Behind Zoe's Or In The Stop and Shop Parking Lot


Endurance Athletes


Runners: 10k TT


Triathletes: 4 Rounds Swim 100 Run 1 Mile


MOBILITY

CrossFit Cape Cod Workout Of The Day

5 Rounds 
1 Minute Of Sit Ups
1 Minute Of Double Unders
No Rest Between Rounds Score Number Of Sit Ups and Number of Double Unders 

MOBILITY WOD 


Saturday Competition Info
Start Time-Judges and Athletes Meeting 9am. 

First Heat 9:30am

Please Park Behind Zoe's Or In The Stop and Shop Parking Lot

Endurance Athletes

Runners

Run (THU): 4 x 600m TT, work:rest 1:3

Triathletes

Rest Day

CrossFit Cape Cod Workout Of The Day

'Elizabeth'


21-15-9


Cleans 135/95
Ring Dips

Competitors

Post WOD

Pick 2 Movements From The Hope WOD and SPRINT :30 seconds of each movement then rest :30 seconds. Immediately followed by a second round. Pick your 2 least favorite movements.

Rest 3:00 then practice Sand Bag Running The length of the Parking Lot. Up To 3 max effort attempts.

Competitors should rest Friday. If you feel like you need to Rest Thursday as well.

Endurance Athletes

Runners Rest Until Friday

Triathlon

Bike (WED): 4 x 5k TT, work:rest 1:2

CrossFit Cape Cod Workout Of The Day

Four rounds, each for time, of:

9 Thrusters, 135/95 pounds

12 Unbroken Chest-to-Bar Pull-ups

15 Handstand Push-ups

Each round should be MAX effort. Rest 2:00 between rounds.

Scale The Weight, Reps, and Hand Stand Push Ups Appropriately

Mobility

Endurance Athletes

Runners Only

Run (TUE): 3 x 1M, rest 5:00, hold all 1M splits within 5-7 seconds

Triathlon

Bike (WED): 4 x 5k TT, work:rest 1:2

Run (TUE): 4 x 800m TT, work:rest 1:2

  CrossFit Cape Cod Workout Of The Day


 Dead Hang Weighted Pull-up 12 sets of 2 reps Reps should be explosive but do not kip. 


 Rest 5 minutes


10:00 to work up to a heavy Snatch (no misses; this is NOT a max effort attempt) As many rounds as possible in 10:00 of: 8 KB Swings, 2/1.5 pood 10 Box Jumps, 24"/20" 12 Burpees 

  Competitors Should Do Deadlift instead of snatch and experiment with sumo stance vs conventional stance. During the 10:00 Met-con use 75/55 and do power snatches instead of Kettlebell Swings. No Dropping! Post WOD experiment with bench press grip widths.

 Endurance Athletes 


Runners only:Run (TUE): 3 x 1M, rest 5:00, hold all 1M splits within 5-7 seconds 


Triathletes: Swim (MON): 10 x 100m on 2:30, hold all 100m splits within 3-5 seconds Bike (WED): 4 x 5k TT, work:rest 1:2 Run (TUE): 4 x 800m TT, work:rest 1:2