Month

CrossFit Cape Cod – CrossFit   Reminder: Starting this Saturday, the hours are changing to 7,8,and 9 am only. There will no longer be a 12:30 until October. Weighted Pull-ups (3-3-3-3) work up to your heaviest set of 3 Metcon (Time) 10 rounds for time 1 rope climb... READ MORE

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Rounds and Reps) Amrap 20 60 deadlifts 225/155 60 cal row 60 HSPU READ MORE

CrossFit Cape Cod – CrossFit   Metcon (2 Rounds for reps) Complete as many reps as possible in 8 minutes of: 115/75 shoulder presses Each time you break, perform 50 double-unders Rest 4 minutes Then, complete as many reps as possible in 8 minutes of: hang power cleans... READ MORE

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... READ MORE

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Rounds) EMOM 16 even, 40 double unders odd 12 thrusters 95/65 READ MORE

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Rounds and Reps) Amrap 15 10 wall balls 20/14 10 power cleans 155/95 10 HSPU Metcon (No Measure) 4 rounds not for time 50m sled pulls (you pick the weight as heavy as possible) shoot for not resting during pull 25... READ MORE

CrossFit Cape Cod – CrossFit   Bowen (Time) 3 Rounds for time of: 800m Run 7 Deadlifts, 275# 10 Burpee Pull-ups 14 single arm KB Thrusters 53# (7 each arm) 20 Box Jumps, 24″ In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The... READ MORE

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Reps) 5 rounds of 1min at each station bench press (males bodyweight- 3/4 BW for females) toes to bar back ext. no rest between rounds READ MORE

CrossFit Cape Cod – CrossFit   lurong ST wod2 (AMRAP – Reps) 2 Minutes of Deadlifts 1-Minute Rest 2 Minutes of Back Squats 1-Minute Rest 2 Minutes of Shoulder to Overhead L3-275/175DL,225/145BS,185/115 STOH L2-185/115DL,135/85BS,95/65 STOH L1-95/65DL,45/35... READ MORE

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Rounds) EMOM 18 even 18/15 cal row odd 2 squat snatch (you pick the weight) Durante Core (No Measure) 5 rounds of 10 hollow rocks 10 v ups 10 tuck ups 10 sec hollow hold rest 1 min between rounds Optional Work Metcon... READ MORE