Month

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Reps) AMRAP 18 min Deck of cards pick 4 movements for each suit face cards and aces are 10 reps READ MORE

CrossFit Cape Cod – CrossFit Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010To learn more about Abbate... READ MORE

CrossFit Cape Cod – CrossFit Metcon (Time) For time: 55 handstand push-ups 55-calorie row 55 wall-ball shots 20#/14# 55 deadlifts 225#/155# TIME CAP OF 13 MIN add a second on to every rep not completed in time cap. Use the same loads you used for 16.4 Optional Work Metcon... READ MORE

CrossFit Cape Cod – CrossFit Bench Press (5-5-5-5-5) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups READ MORE

CrossFit Cape Cod – CrossFit Snatch (1-1-1-1-1) after the warm up you have 20 min to establish a 1rep max snatch for the day. Metcon (AMRAP – Reps) AMRAP 6 min 10 power snatches 75#/55# 10 burpees over the bar Metcon (No Measure) 4 rounds not for time 20 pvc or... READ MORE

CrossFit Cape Cod – CrossFit Metcon (3 Rounds for reps) Bodyweight Back Squat Ladder Rest 3:00 3/4 Bodyweight Push Press Ladder Rest 3:00 1 1/2 Bodyweight Deadlift Ladder Each ladder is 1 the first minute, 2 the second minute, 3 the third etc. Break it up as you need to... READ MORE

CrossFit Cape Cod – CrossFit Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Optional Work Metcon (AMRAP – Reps) EMOM 12 paralette HSPU farmers carry 20′ AS HEAVY AS POSSIBLE! score is total reps of HSPU READ MORE

CrossFit Cape Cod – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 min of 15-foot rope climbs, 2 ascents 10 ring dips 20 sit ups READ MORE

CrossFit Cape Cod – CrossFit Optional Work Pistols (12-12-12) Pistol progressions or air squat work. work on a box or in bands or work with weight if you are proficient at them. Metcon (Time) In teams of 2 or 3 each athlete must complete 2 full rounds each of 1000m row 25... READ MORE

CrossFit Cape Cod – CrossFit Metcon (Time) 50-40-30-20-10 Wall balls 20#/14# kettle bells 53#/35# Sumo Deadlift (5-5-5-5-5) Optional Work Metcon (Time) 30 burpee muscle ups for time scale in low rings with foot assistance. READ MORE