Month

CrossFit Cape Cod – CrossFit   Olympic Lifting Total (Total Weight) 1 rep max clean and jerk 1 rep max snatch READ MORE

CrossFit Cape Cod – CrossFit   Metcon (Time) 4 rounds for time Run 800m 25 Deadlifts 225/135 50 box jumps 24/20 rest 2 min between rounds READ MORE

CrossFit Cape Cod – CrossFit Metcon (Time) with a running clock working on the even min. and resting on the odd min. complete for time 50 push press 95/65 50 sit ups 50 power snatches 95/65 50 cal row 50 med ball cleans 50 double unders 50 bar facing burpees 50 knees to elbow READ MORE

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Rounds) AMRAP 16 Deck of cards ( Coaches pick the movements for that class) Score is number of cards READ MORE

CrossFit Cape Cod – CrossFit   Push Press (4×3) hit a 3 rep max…then hit it 3 more times… Metcon (Time) 21-18-15-12-9-6-3 Kettlebell Swing 70/53 Toes-to-bar wall balls READ MORE

CrossFit Cape Cod   Metcon (Time) Run 400 75 air squats row 500 50 overhead squats 115/75 row 500 25 back squats Run 400 Overhead Squat (5×5) hit a 5 rep max for the day   Congrats to Terry O’brien For her awesome finish In the Masters age group qualifier and... READ MORE

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... READ MORE

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of Run 400 meters 15 L pull-ups 20 good mornings 45/25 Durante Core (No Measure) 5 rounds of 10 hollow rocks 10 v ups 10 tuck ups 10 sec hollow hold rest 1... READ MORE

CrossFit Cape Cod – CrossFit   Metcon (Time) Run 800 50 wall balls 20/14 50 CTB pull ups 50 squats Run 800 READ MORE

Crossfit Cape Cod 4-19-17   Snatch pulls 4×3 @80%   Snatch work Every 90 sec (1:30) for 15 rounds 1 squat snatch @80-85% of 1 rep max READ MORE