Month

CrossFit Cape Cod – CrossFit Skill work work on handstand push ups, NO double matts!! work on full range of motion or negatives. keep it strict! Handstand Push-ups (5-5-5-5) Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Deadlift (5-5-5) same weight across... READ MORE

CrossFit Cape Cod – CrossFit Metcon (Time) 3 rounds for time of: Row 1,000 meters 50 hand release push ups Run 800 meters Optional Work sled push below is for nutrition challenge 100m sled push (Time) 100m sled push 45#/25# 50m up 50m back completely over the line for time READ MORE

CrossFit Cape Cod – CrossFit Skill work Super set strict ring dips and strict pull up work. Focus on depth of dip and squeeze at top of pull up Ring Dips (10-10-10-10) Pull-ups (10-10-10-10) Metcon (Time) Partner WOD in teams of 2 2 rounds for time of Run 400m (together) 50... READ MORE

CrossFit Cape Cod – CrossFit Paused Front Squat (3-3-3-3) 3 second pause at the bottom of the first squat, 2 seconds at the second, 1 sec at the 3rd. work with a partner and have them count. Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 3 rope climbs 15 sumo deadlift... READ MORE

CrossFit Cape Cod – CrossFit Metcon (Time) 100 cal row 80 box jumps 24″/20″ 60 wall balls 20#/14# 40 TTB 20 Air squats 10 Chest to bar pull ups RX plus 30#/20# ball, 20 pistols,10 ring muscle ups Metcon (Weight) 4 rounds not for time 20 Hip ext. 20 Russian wall... READ MORE

CrossFit Cape Cod – CrossFit Shoulder Press (3-3-2-2-1-1) Mike “Dork” Kennedy (Time) 33 Back Squats (225/115) 15 Burpees 33 Deadlifts (225/115) 15 Burpees 33 KB Swings (70/55) 15 Burpees READ MORE

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: 50 meter Sled Push (45#, 25#) 200 meter Run 10 C2B Pull-ups RX plus wear a 20# weight vest Metcon (3 Rounds for time) Core Work 3 rounds of plank hold 1min rest 30 sec left side plank hold 1... READ MORE

CrossFit Cape Cod – CrossFit CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9... READ MORE

CrossFit Cape Cod – CrossFit Back Squat (10-10-10-10) Find a 10 rep max Metcon (Time) 21 kettle bells 70#/53# 9 knees 2 elbow 150 double unders 15 kettle bells 15 K2E 150 double unders 9 kettle bells 21 K2E Metcon (No Measure) 3 rounds of 30 band pull aparts 30 straight arm... READ MORE

CrossFit Cape Cod – CrossFit Metcon (Weight) with a 21 min clock every 90 sec. 14 rounds of 1 power clean 1 hang squat clean 1 jerk building in weight to a heavy set unbroken Optional Work Metcon (Weight) 4 rounds you pick the weight Farmer carry 25 ft Sled rope pulls READ MORE