Month

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 Optional Work Metcon pick one of the following and complete Metcon (AMRAP – Rounds and Reps) AMRAP 20 min 30 double unders 20 burpee box jump overs 10 kb swings 70/53 100 GHD Sit Ups (Time) for time 100 GHDSU READ MORE

CrossFit Cape Cod Clean (1-1-1-1-1) squat or power establish a 1 rep max for the day Optional Work Metcon (AMRAP – Rounds) emom 14 even 1 round of holleymon odd 5 bar muscle ups   Start thinking about your 2017 goals…   Hey guys we have the Luron... READ MORE

CrossFit Cape Cod – CrossFit Metcon (3 Rounds for reps) AMRAP 5 Minutes 5 Dead Lifts * 10 Burpees * Advanced Use 275/185 Intermediate 225/135 Beginner 185/115 Rest 5 Minutes AMRAP 7 Minutes Row 10 Calories 20 Sit Ups Rest 5 Minutes AMRAP 5 Minutes Run 400 Max Number Of... READ MORE

CrossFit Cape Cod – CrossFit Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Bent Over Row (4×5) working up in weight   Hey guys we have the Lurong challenge starting on January 16th and also the winter warrior starting January 1st. Check them both out and sign... READ MORE

CrossFit Cape Cod – CrossFit Snatch (1-1-1-1-1)   Optional Work Metcon (No Measure) 4 ROUNDS OF 10 Candlesticks 5 skin the cats READ MORE

CrossFit Cape Cod – CrossFit Metcon OPEN GYM from noon till 3 pm READ MORE

CrossFit Cape Cod – CrossFit   Metcon (No Measure) Rest day enjoy your family!!! READ MORE

CrossFit Cape Cod – CrossFit 12 Days of Christmas (Time) 1 rope climb 15′ 2 ring dips 3 burpees 4 chest 2 bar 5 toes 2 bar 6 push ups 7 air squats 8 jumping lunges 9 box jumps 24″/20″ 10 wall balls 20#/14# 11 KB 53#/35# 12 front squats 95#/65# Rx plus – muscle ups for... READ MORE

CrossFit Cape Cod – CrossFit Bailey on the boat (Time) For time: 42 medicine ball cleans 20/14 21 bench presses* 30 medicine ball cleans 15 bench presses 18 medicine ball cleans 9 bench presses Males body weight, females 3/4 body weight Optional Work Metcon (AMRAP –... READ MORE