Month

CrossFit Cape Cod – CrossFit   USCG avaition work out to remeber (Time) 4 Rounds 400m Run 65 Air Squats 35 Burpee Pull-ups Optional Work Bench Press (5-5-5-5-5) Muscle-ups (5×3 strict) work on strict MU or progressions. strengthen the positions as much as possible... READ MORE

CrossFit Cape Cod – CrossFit   Hang Snatch (3-3-3-3-3) Establish a 3 rep max hang snatch power or squat. Metcon (AMRAP – Rounds and Reps) Amrap 18 9 hang power snatch 95/65 12 toes to bar 15 overhead squats 95/65 Rx plus use 115/75 READ MORE

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 12 minutes of: 3 – 15-ft. rope climbs 12 push presses 135/95 50 double-unders Metcon (No Measure) with a kettle bell or dumbbell and an empty barbell, not... READ MORE

CrossFit Cape Cod – CrossFit   Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run READ MORE

CrossFit Cape Cod – CrossFit   Front Squat (5-5-3-3-3-1-1-1-1-1) 1-Mile Run (Time) Max Effort 1-Mile Run Optional Work Metcon (AMRAP – Rounds and Reps) Amrap 8 3 power cleans 225/135 6 bar muscle ups 9 TTB READ MORE

CrossFit Cape Cod – CrossFit   Metcon Crossfit Open 17.1 work out on the coach board click on add performance and select metcon, find the age group and or scalded version you are doing today and score it accordingly…. best of luck and give it hell!!    ... READ MORE

CrossFit Cape Cod – CrossFit Shoulder Press (4-4-4-4) Metcon (Time) 10 rounds for time of 5 wall balls 20/14 10 dumbell walking lunges 50’s/35’s 15 box jumps 24/20 READ MORE

CrossFit Cape Cod – CrossFit () Skill work 15 min to work on handstand position against wall, free standing and walks. Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 10 minutes of: 10 handstand push-ups 20-calorie row 30 air squats RX plus... READ MORE

CrossFit Cape Cod – CrossFit Metcon (Time) 25 pull ups 15 ring dips 2k row 15 ring dips 25 pull ups READ MORE

CrossFit Cape Cod – CrossFit 500 dbls (Time) 500 double-unders for time. Start a clock and at the beginning of each minute perform 3 bodyweight front squats from the ground. scales –cut double in half and work on them. 500 singles READ MORE