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Month

October 2016

Crossfit Cape Cod 10-12-16

CrossFit Cape Cod – CrossFit A: TEAM WOD #1.100 (Time) In teams of 2 400m run each (relay style) 50 wall balls each 20/14 10’/9′ target 400m run each (relay style) 50 pull ups each one partner completes all 50 rep before the 2nd partner goes B: Tabata air squats...
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Crossfit Cape Cod 10-11-16

CrossFit Cape Cod – CrossFit The Equalizer lurong #5 (L2) (AMRAP – Reps) AMRAP 9 12 Anchored Toes to Bar 9 Snatches at 75/55 6 Box Jump Overs at 24″/20″ 3 Burpee Pull Ups Please see Lurong website for L3, L1 and masters. Post what level and age you are...
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Crossfit Cape Cod 10-10-16

CrossFit Cape Cod – CrossFit Metcon (Time) For time: 100 double-unders 115/75 front squats, 21 reps 115/75. push presses, 21 reps 100 double-unders 115/75 front squats, 15 reps 115/75 push presses, 15 reps 100 double-unders 115/75 front squats, 9 reps 115/75 push presses, 9...
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Crossfit Cape Cod 10-9-16

CrossFit Cape Cod – CrossFit Sham (Time) 7 Rounds for time of: 11 Bodyweight Deadlifts 100m Sprint In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007 To learn more about Sham click here
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Crossfit Cape Cod 10-8-16

CrossFit Cape Cod – CrossFit Metcon (Weight) EMOM 18 power clean hang squat clean & jerk unbroken touch and goes climbing climbing in weight every 3 sets Skill work pistol drills and progressions or weighted pistol work
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Crossfit Cape Cod 10-7-16

CrossFit Cape Cod – CrossFit Metcon (Time) Run 800m Row 5000m Run 800m
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Crossfit Cape Cod 10-6-16

CrossFit Cape Cod – CrossFit Metcon (Time) 3 rounds for time of: 30-second L-sit hold 20 pull-ups 10 snatches 135/95 Skill work spend 10 min working on double unders
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Crossfit Cape Cod 10-5-16

CrossFit Cape Cod – CrossFit 2min ropes and FS ladder (AMRAP – Rounds and Reps) Every 2 minutes for as long as possible complete: From 0:00-2:00 15-ft. rope climb, 2 ascents 185/135 front squats, 2 reps From 2:00-4:00 15-ft. rope climb, 2 ascents 185/135 front squats,...
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Crossfit Cape Cod 10-4-16

CrossFit Cape Cod – CrossFit JUMPING KETTLE BELLS AMRAP10 (AMRAP – Rounds and Reps) AMRAP 10MIN 15 Wall Balls – 20/14 30 Kettlebell Swings 70/53 60 Double Unders SEE LURONG WEBSITE FOR MASTERS AND SCALE OPTIONS Metcon (Distance) Handstand work spend 15 min...
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Crossfit Cape Cod 10-3-16

CrossFit Cape Cod – CrossFit Lungs of Fire (Time) 21-15-9 Thrusters 95/65 Cal. Row Pull ups21-18-15-12-9-6-3 Optional Work Metcon (Weight) 4 rounds not for time 30′ yoke carry 2x body weight 15 weighted ring dips * note weight in comments
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