Month

CrossFit Cape Cod – CrossFit Overhead Squat (1-1-1-1-1) building in weight find a 1 rep max Metcon (Weight) EMOM 12 1 squat snatch 1 hang squat snatch 1 over head squat building in weight only if you can do these unbroken Optional Work Metcon (Time) 4 rounds for time Run... READ MORE

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 28 Run 400 (from the ground) 3 front squats 115/75 6 shoulder to overhead 9 front rack forward lunges Don’t forget mobility with Amy tonight at 6:30!! READ MORE

CrossFit Cape Cod – CrossFit Front Squat (3-3-3-3) work up to a heavy set of 3 and hit 4 sets at the same weight J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan... READ MORE

CrossFit Cape Cod – CrossFit Metcon (Time) In teams of 2 complete for time 500 double unders run 200 together 400 sit ups run 200 300 squats run 200 200 cal row run 200 100 pull ups break up reps anyway you would like but finish each movement before moving onto the next. RX... READ MORE

CrossFit Cape Cod – CrossFit Deadlift (5-5-5-5) Metcon (AMRAP – Reps) AMRAP 16 10 wall balls 20/14 10 deadlifts 185/135 10 burpees over the bar RX plus wall ball 30/20, DL 225/185Check out mobility with Amy this Thursday at 6:30. Extra stretching is always a good... READ MORE

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds) Pull up/ burpee ladder min1 …. 1 pull up/1 bupree min 2…. 2 pull ups/ 2 burpee’s min 3…. 3….. until you cant go any further Scale acordingly. if you don’t mak it to the 8 min.... READ MORE

CrossFit Cape Cod – CrossFit Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last... READ MORE

CrossFit Cape Cod – CrossFit White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m run In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011 To learn more... READ MORE

CrossFit Cape Cod – CrossFit Metcon (Time) 4 rounds for time of: 50 squats 40 back extensions 30 push-ups Metcon (No Measure) 3 rounds for quality 25 kettle bell bent over rows you pick the weight 25 band pull aparts 25 band pull downs   **** Don’t forget... READ MORE

CrossFit Cape Cod – CrossFit Bench Press (10-10-10) 12 min to establish a 10 rep max last 3 sets should be within 5-15 lbs of each other Metcon (Weight) EMOM 14 Clean complex 1 hang squat clean with a 2 sec pause just above the knee on the way up 1 low hang squat clean just... READ MORE