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Month

October 2016

Crossfit Cape Cod 10-22-16

CrossFit Cape Cod – CrossFit Metcon (Time) With a partner complete for time run 1 mile together with a 20/14 ball if you drop the ball or put it down 5 burpees each. (break the following up in any way) 25 tire flips 50 med ball sit ups passing to each other. 75 box jump...
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Crossfit Cape Cod 10-21-16

CrossFit Cape Cod – CrossFit Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#/155#  ****use no more than 75%-85% of your 1 rep max clean**   In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow,...
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Crossfit Cape Cod 10-20-18

CrossFit Cape Cod – CrossFit Baseline L1 (Time) 1 Round for Time: Opens 500 Meter Row 40 Air Squats 30 Wall Sit Ups 20 Knee Push Ups 10 Ring Rows Baseline L2 (Time) 2 Rounds for Time: 500 Meter Row 40 Air Squats 30 Wall Sit Ups 20 Push Ups 10 Pull Ups Baseline L3 (Time) 2...
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Crossfit Cape Cod 10-19-16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds) EMOM 10 8 power snatches 95/65 16 air squats do both movements in the same min A “cooker” from spealer! Metcon (No Measure) 4 rounds not for time 25 band pull aparts 25 band forward pulls 25 v ups
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Crossfit Cape Cod 10-18-16

CrossFit Cape Cod – CrossFit Overhead Squat (3-3-3-3-3) over head pause squats 2 sec count. Don’t cheat your self…keep that core tight! Metcon (Time) 21-18-15-12-9-6-3 reps for time of: Ring dips 115/75 overhead squats Optional Work 100 GHD Sit Ups (Time) for...
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Crossfit Cape Cod 10-17-16

CrossFit Cape Cod – CrossFit Sumo Deadlift (5-5-5-5) find a max set of 5 and hit 4 across Bench Press (5-5-5-5) build to a 5 rep max NOT across. Optional Work Metcon (No Measure) 3 set of unbroken 5 bar muscle ups 10 chest to bar pull ups 15 pull ups Work on kipping form...
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Crossfit Cape Cod 10-16-16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds and Reps) amrap 30 run 400m 10 wall balls 20-14 10 burpees 10 sit ups
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Crossfit Cape Cod 10-15-16

CrossFit Cape Cod – CrossFit Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Optional Work Metcon (3 Rounds for reps) 3 rounds for max reps start with max reps strict HSPU falling into max rep of Kipping in all 3 sets. stay on the...
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Crossfit Cape Cod 10-14-16

CrossFit Cape Cod – CrossFit DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 To learn more about DT click here Optional Work...
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Crossfit Cape Cod 10-13-16

CrossFit Cape Cod – CrossFit Metcon (3 Rounds for time) 21-15-9 reps for time of: cal row kettle bell swings 53/35 rest 2 min 15-9-6 rest 1 min 9-6-3 Paused Back squat (5-5-5-5) Pause for 2 sec count at rock bottom   After the word Metcon above, what ever is in...
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