Month

CrossFit Cape Cod – CrossFit Push Press (5-5-5-5) Metcon (Time) 4 rounds for time Run 400 10 kbs 53/35 10 burpees 10 wall balls 20/14 RX plus 70/53 on KB, burpee to 6″ target, 30/20 wall ball 10′ target Optional Work Metcon (7 Rounds for reps) parallete L sit... READ MORE

CrossFit Cape Cod – CrossFit Front Squat (5-5-5-5) do all sets at 80% of your 1 rep or estimated one rep max. Metcon (Time) 1-2-3-4-5-6-7-8-9-10 box jumps 24″/20 deadlifts 80% of your 1RM finish with 100 double unders READ MORE

CrossFit Cape Cod – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.... READ MORE

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds) EMOM 20 even 10 SDLHP 95#/65# odd 15 ring dips READ MORE

CrossFit Cape Cod – CrossFit Metcon (Time) Teams of 2-3 for time 1000m row 500 double unders 400m sled push 50m up and back with 135#/90# on the sled 300 sit ups 200 push press 95#/65# 100 burpees over the bar READ MORE

CrossFit Cape Cod – CrossFit Metcon (Time) 6 Body Weight Power Cleans/12 Box Jump Overs (24″/20″)/24 hand release Push-Ups 5 Body Weight Power Cleans/10 Box Jump Overs/20 hand release Push-Ups 4 Body Weight Power Cleans/8 Box Jump Overs/16 hand release Push-Ups 3 Body... READ MORE

CrossFit Cape Cod – CrossFit Skill work Metcon (12 Rounds for reps) EMOM 12 your choices 1 movement on the even 1 movement on the odd pick something you need to get better at this is slow and controled movements for quality not for elevated heart rate. Form is everything!... READ MORE

CrossFit Cape Cod – CrossFit The Other Total (Total Weight) Clean Bench Press Overhead Squat READ MORE

CrossFit Cape Cod – CrossFit Metcon (Time) for time 200m run 21 front rack walking lunge 135#/95# 400m run 15 FRWL run 600m 9 FRWL run 800m RX plus 155#/115# Optional Work Metcon (No Measure) 4 rounds for quality 5 skin the cats 10 L sit pull ups 20 v ups READ MORE

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds) The goal is to make it to 30 minutes. Odd minutes: Row for Calories 20/15 Even minutes: 1 Round of Cindy RX plus go to 40 minIf during your warm-up you realize the amount of work is not sustainable then scale it to... READ MORE