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Month

June 2016

Crossfit Cape Cod 6-21-16

CrossFit Cape Cod – CrossFit Metcon (6 Rounds for time) 2 rounds of Run 800m rest 3 min Run 400m rest 90 sec Run 200m rest 1min run these as fast as possible Overhead Squat (3-3-3-3) Optional Work Metcon (Time) 4 rounds for time 30′ Yoke carry as heavy as possible 50...
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Crossfit Cape Cod 6-20-16

CrossFit Cape Cod – CrossFit Skill work Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders with a 8 min clock Metcon (3 Rounds for reps) AMRAP 6 5 chest to bar pull ups 10 goblet squats 53/35 15 kbs 53/35 rest 2 min then AMRAP 4 5 KBs 10 CTB 15 goblet...
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Crossfit Cape Cod 6-15-16

CrossFit Cape Cod – CrossFit Optional Work Metcon (AMRAP – Rounds and Reps) AMRAP 26 5 deadlift 225#/165# 10 HSPU 15 box jumps 24″/20″
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Crossfit Cape Cod 6-18-16

CrossFit Cape Cod – CrossFit Gymnastics Pistols (10-10-10) Work on pistol progressions balance Metcon (Time) In teams of 2 or 3 complete for time 175 snatches (75 / 55 lb.) 25 rope climbs 115 thrusters (115 / 75 lb.) 25 min time cap Optional Work Metcon (5 Rounds for reps)...
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Crossfit Cape Cod 6-17-16

CrossFit Cape Cod – CrossFit 2016 regionals event 3 (Time) For time: 104 wall-ball shots 52 pull-ups M 20-lb. ball to 10-ft. target F 14-lb. ball to 10-ft. target Time cap: 6:00, Event 4 begins at 7:00 score is time or add 1 sec for each rep not completed 2016 regionals...
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Crossfit Cape Cod 6-16-16

CrossFit Cape Cod – CrossFit Metcon (Time) For time 400m run with med ball 20/14 30 KB’s 53/35 21 push ups 200m run w/med ball 25kb’s 15 push ups 100m run w/med ball 20 Kb’s 9 push ups Rx plus 30#/20# wall ball, 70/53 KB,ring push ups
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Crossfit Cape Cod 6-15-16

CrossFit Cape Cod – CrossFit Back Squat (2-2-2) Find a heavy set of 2 Metcon (AMRAP – Reps) AMRAP 12 10 burpee box jumps 30″/24″ 10 toes to bar Optional Work Metcon (Time) 12-9-6 reps for time of: 315/225 deadlifts Bar muscle-ups scale for BMU is chest to...
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Crossfit Cape Cod 6-14-15

CrossFit Cape Cod – CrossFit Metcon (Time) For time: 80 squats 70 push-ups 60 one-legged squats, alternating 50-calorie row 40 overhead squats 95#/65# 30 handstand push-ups 20 thrusters, 95#/65# 10 muscle-ups
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Crossfit Cape Cod 6-13-16

CrossFit Cape Cod – CrossFit Gymnastics Muscle-ups (max rep) Ring muscle up work or progressions in the low rings Push Jerk (1-1-1-1) work up to a heavy 1 rep max push jerk NO split. Metcon (Weight) Sled push 100m As heavy as possible with no rest post weight to comments...
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Crossfit Cape Cod 6-12-16

CrossFit Cape Cod – CrossFit Metcon (Time) For time: 20 squat snatches 115#/75# 2000m row 20 Back Squats RX plus use 135#/95# Congratulations to Ryan Alcaidinho- June Athlete of the Month! Great work Ryan. Keep raising that bar in 2016!! Check out the rest of his bio on the blog.
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