Month

CrossFit Cape Cod – CrossFit   Metcon (Time) For Time: 3 Rounds Bergeron Beep Test Run 800 3 Rounds Bergeron Beep Test Run 800 3 Rounds Bergeron Beep Test (Bergeron Beep Test – 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees)   Day 1 nutrition challange! Rules for... READ MORE

CrossFit Cape Cod – CrossFit Metcon (Time) In teams of 3 row a 10k swapping out every 250m EMOM the resting partners complete 20′ of broad jumps READ MORE

CrossFit Cape Cod – CrossFit   Push Press (2-2-2-2-2) Metcon (Time) 3 Rounds: 10 Front Squats (155/105) 20 Pull-Ups 50 Double Unders Rx+ use 185/135 and do chest to bar pull ups   ***   Sarah Lee will be around Saturday morning after classes and before class at... READ MORE

CrossFit Cape Cod   Metcon (Time) for time 100 med ball cleans 20/14 100 push ups 100 sit ups   Lets get it….. Who is down for a challenge?? Sign up at the front desk!! Sarah Lee will be around Saturday morning after classes and before class at 830am on Sunday for... READ MORE

CrossFit Cape Cod – CrossFit   Deadlift (5-5-5-5) work up to a heavy 5 rep max Metcon (AMRAP – Rounds and Reps) AMRAP 14 9 deadlifts 135/95 6 knees 2 elbow 3 chest to bar Rx+ use 185/135 on DL & Do bar muscle ups   **** OK guys and Girls.. We have a... READ MORE

CrossFit Cape Cod – CrossFit   Metcon (Time) 80 Double Unders 80 Air Squats 800 Meter Run 400 Meter sandbag Run (50/35) 40 Kettlebell Swings (70/53) 40 burpees   **** OK guys and Girls.. We have a nutrition starting October 1st!! Here are the rules below. Please... READ MORE

CrossFit Cape Cod – CrossFit   Bench Press (3-3-3-3) work up to a 3 rep max Bent Over Row (3-3-3-3) Metcon (AMRAP – Reps) amrap 6 min row 40 cal. then do as many wall balls as possible 20/14 Score is wall balls completed READ MORE

CrossFit Cape Cod – CrossFit Metcon (Time) Run 800m 50 sit ups 50 push press 45/35 Run 1mile 50 sit ups 50 push press 45/35 Run 800m READ MORE

CrossFit Cape Cod – CrossFit   Emily (Time) 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes Score is total time Scale number of rounds to 8 and do 30 singles and 15 ring rows. READ MORE

CrossFit Cape Cod – CrossFit Metcon (Time) 1,2,3,4,5,6,7,8,9,10 Wall balls 20/14 burpee box jump overs 24/20 Dead lifts 185/135 Overhead Squat (8-8-8) work up to an 8 rep max READ MORE