Month

CrossFit Cape Cod – CrossFit Max Height Box Jump (Distance) Max Height Box Jump Metcon (2 Rounds for reps) Amrap 7 min burpee box jumps 24/20 rest 3 min Amrap 3 min max rep push press 95/65 10 min total work score is reps each round Optional Work Metcon (AMRAP –... READ MORE

CrossFit Cape Cod – CrossFit   Back Squat (3-3-3) work up to a heavy set of three across Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 10 chest-to-bar pull-ups 95#/65# back squats, 20 reps 30 double-unders  ... READ MORE

CrossFit Cape Cod – CrossFit   Nutrition chipper 2017 (Time) 25 walking lunges 20 pull ups 50 box jumps 50 double users 20 ring dips 25 knees to elbow 30 kb swings 53/35 30 sit ups 20 hang squat cleans 50/35 20 back ext 30 wall balls 20/14 3 rope climbs 15′ OK... READ MORE

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Rounds) EMOM 28 MIN 1: 10 BURPEE MIN 2: 15 GHD MIN 3: 12/8 CAL ROW MIN 4: REST Rx plus do 15 burpees and 15/10 cal row READ MORE

CrossFit Cape Cod – CrossFit   Skill and Focus Work 12×2 (No Measure) Skill and Focus Work On The Minute For 12 Minutes Odd: Movement 1 Even Movement 2 Rest 2:00 On The Minute For 12 Minutes Odd: Movement 3 Even: Movement 4 READ MORE

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Reps) AMRAP 20min 50 WB (20/14) 50 DU 40 BJ (24/20) 40 TTB 30 CTB PU 30 Bar-Facing Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Muscle-Upspower snatch is ok READ MORE

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Rounds) EMOM 16 even- 1 round of Cindy odd- 3 OHS 135/95 Squats from the ground READ MORE

CrossFit Cape Cod   Metcon (Time) for time complete 50 wall balls 20#/14# 60 HSPU start with and EMOM complete 2 squat cleans 185/135 Rx plus 225/155   ************** Hey everyone!  We are starting a new Barbell Club session this week on Wednesday  and Friday at 5:30pm,... READ MORE

CrossFit Cape Cod – CrossFit   Metcon (Time) 4 Rounds For Time Row 500m Run 400m 20 Toes To Bar Shoulder Press (5-5-3-3-1) focus on solid midline positioning. score is your 1 rep for the day. but don’t loose focus on the 5 and the 3. Optional Work Metcon (Weight)... READ MORE

CrossFit Cape Cod – CrossFit   Squat Clean Thruster (3-3-3-3) find your heaviest set of 3 TnG no resting on the floor only int he hang front rack or over head.. Metcon (Time) 21-15-9 Front Squats 95/65 Chest to Bar Pull Ups Burpees Optional Work Metcon (Weight)... READ MORE