Month

CrossFit Cape Cod – CrossFit   Metcon (Time) 21-18-15-12-9-6-3 reps for time of: Ring dips deadlifts 185/115 Metcon (No Measure) 3 rounds not for time 20 v ups 20 Russian twists 20 sit ups READ MORE

CrossFit Cape Cod – CrossFit   Metcon (Time) For time: 21 Thrusters, 135/95 800m Run 15 Thrusters, 135/95 400m Run 9 Thrusters, 135/95 200m Run Metcon (Weight) 7 x 2 Across Back Squat – 3 second pause at the bottom of each rep. READ MORE

CrossFit Cape Cod – CrossFit   Bench Press ( 3×8 Across) Metcon (Time) 5 rounds for time 3 rope climbs 15 kbs 70/53 30 double unders **rest 1 min between rounds. Score is total time including rest. READ MORE

CrossFit Cape Cod – CrossFit   Metcon (Time) complete for time and break up how ever you see fit. 75 burpee pull ups 5 mile run READ MORE

CrossFit Cape Cod – CrossFit   Metcon (Time) for time complete: 50 wall balls 20/14 50 box jump overs 24/20 50 wall balls 50 cal row 50 wall balls 50 sit ups READ MORE

CrossFit Cape Cod – CrossFit   Metcon (Time) for time complete 30-20-10 HSPU toes to bar start with and on the Even min complete 5 power snatches 135/95 Optional Work pick one or the other based off of the need of conditioning or the need for OHS position Metcon... READ MORE

CrossFit Cape Cod – CrossFit   Metcon (Time) 1 mile Run 40 KBS 70/53 800m Run 20 KBS 400m Run 15 KBS ****************Please Join us for food and drink with  Jamin on his last day this Friday at 6pm…………  READ MORE

CrossFit Cape Cod – CrossFit   Metcon (Time) 3 rounds for time 40 burpee pull ups run 1 mile **50 min cap   ***********Please Join on Friday the 13th at 6:00pm to Say Goodbye to Coach Jamin! We will have food and drinks! READ MORE

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Rounds) On the minute for as long as possible: 3 Power Cleans, 155/105 3 Front Squats, 155/105 3 Jerks, 155/105 If you fail to make 5 full rounds, you must lower the weight and restart. If you successfully reach 10... READ MORE

CrossFit Cape Cod – CrossFit   CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Skill work Metcon (3 Rounds for reps) 3 rounds of max double unders 2 min work 1 min rest READ MORE