Month

CrossFit Cape Cod – CrossFit Metcon (Time) For time: 9 bar muscle-ups 21 push jerks, 115/75 7 bar muscle-ups 15 push jerks, 115/75 5 bar muscle-ups 9 push jerks, 115/75 Sub for bar muscle ups is 9 chest to bar pull ups then 9 ring dips….. Metcon (Weight) EMOM 10 1... READ MORE

CrossFit Cape Cod – CrossFit Skill work Burpee pull over (1-1–1-1) Skill work of the burpee pull over Metcon (3 Rounds for reps) AMRAP 3 min 20 wall ball buy in 20/14 15 power cleans 95/65 15 bar facing burpees rest 3 min AMRAP 3 20 wall ball buy in 10 power cleans... READ MORE

CrossFit Cape Cod – CrossFit Overhead Squat (3-3-3-3-3) establish a 3 rep max for the day. 21-15-9 (Time) 21-15-9 deadlifts 115/75 squat snatch 115/75 do 50 double unders after each set of 21-15-9 completed Rx plus 135/95 Optional Work Metcon (Time) 3 rounds for time 1-50m... READ MORE

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds and Reps) With a partner, 4 rounds for time 1 person is rowing 500m the other partner completes as many rounds as possible of until 5 push ups 10 goblet squats 53/35 15 kettle bell swings 53/35 switching when partner... READ MORE

CrossFit Cape Cod – CrossFit Double Chipper (Time) 50 deadlifts 135/95 40 box jumps 24/20 30 pull ups 20 squat cleans 10 shoulder 2 overhead 50 sit ups 40 hand release push ups 30 front rack lunges 20 overhead squats 10 burpee pull ups RX plus.. C2B pull ups, toes to bar... READ MORE

CrossFit Cape Cod – CrossFit Lurong wod 2 (level3) open (Time) Complete 50-40-30-20-10 of the following movements for time: 50 Wall Balls – 20 lbs. to 10 ft. target 50 Double Unders 50 Wall Sit Ups 40 Wall Balls 40 Double Unders 40 Wall Sit Ups Continue 30-20-10 17:00... READ MORE

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds) EMOM 30 min 1, cal row 15/12 min 2, Deadlifts 5 reps @ 55% min 3, 10 bar facing burpees   **** This  Sunday at 4:00pm Coach Amy will be holding a mobility/yoga class here at Crossfit Cape Cod. It’s a... READ MORE

CrossFit Cape Cod – CrossFit Bench Press (1-1-1-1) CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders Sub for Muscle ups are toe nail muscle ups in low rings or 14 ring rows and 14 dips. Optional... READ MORE

CrossFit Cape Cod – CrossFit Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-unders In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009 To... READ MORE

CrossFit Cape Cod – CrossFit CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65# Split Jerk (1-1-1-1-1) work up to a heavy single... READ MORE