Month

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds and Reps) Amrap 15 of 12 snatches 95#/65# 9 toes to bar 6 kb 70#/53# 3 ring dips Optional Work Metcon (No Measure) EMOM 10 min :40 sec of work :20 rest Pistols even Muscle ups odd READ MORE

CrossFit Cape Cod – CrossFit Metcon Everyones Favorite Girl! Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Optional Work Metcon (No Measure) 100 wall ball sit ups (butterfly style with ball above head) 100 wall ball twists you choose the weight not for time NUTRITION... READ MORE

CrossFit Cape Cod – CrossFit Metcon (Time) 8 rounds for time of 200m run 15 dead lifts 135#/115# 15 box jumps 24″/20″   Nutrition challenge info will be posted tomorrow on the blog. The start date will be 3-7-16 and will run through 4-4-16 cost will be 30$... READ MORE

CrossFit Cape Cod – CrossFit Metcon If you plan on doing 16.1 on Saturday do skill work alternating movements for the first 10 min and 2 other movements for the last 10 min CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar... READ MORE

CrossFit Cape Cod – CrossFit Metcon If you did 16.1 yesterday do skill work alternating movements for the first 10 min and 2 other movements for the last 10 min CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees... READ MORE

  CROSSFIT CAPE COD 2-26-16 Metcon If you plan on doing 16.1 on Saturday do skill work alternating movements for the first 10 min and 2 other movements for the last 10 min CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar... READ MORE

CrossFit Cape Cod – CrossFit Metcon Metcon (Time) 4 rounds for time of 250m row 50 double unders 25 burpees rest 2 min between rounds   Hey guys anyone who wants to watch the Crossfit Open announcement at the box tonight feel free!! It starts at 8PM!! Can’t wait... READ MORE

CrossFit Cape Cod – CrossFit Weightlifting Metcon (Weight) EMOM 14 working up to a heavy weight. Complete both on the minute 1 squat snatch 1 overhead squat Metcon Metcon (AMRAP – Reps) AMRAP 6 min 5 chest to bar pull ups 10 sit ups 15 overhead squats 95#/65# Rx plus... READ MORE

CrossFit Cape Cod – CrossFit Weightlifting Front Squat (7-7-7) Find a seven rep max from the ground Metcon Metcon (Time) 3 rounds for time of 12 hang power cleans 135#/95# 9 shoulder to over head 135#/95# 6 box jumps 30″/24″ Mobility Squat mobility and hip... READ MORE

CrossFit Cape Cod – CrossFit Metcon Metcon (Time) 60 cal row 60 box jump overs 24″/20″ 40 cal row 40 pull ups 20 cal row 20 burpees 10 cal row 10 hspu Optional Work Metcon (Time) 3 rounds for time of 20 ttb 40 double unders READ MORE