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Month

November 2017

Crossfit Cape Cod 11-19-17

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Rounds and Reps) AMRAP 20 10 (each arm) 1 arm Russian KB swings 53/35 5 burpee box jump overs 24″/20″ 200m sprint
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Crossfit Cape Cod 11-18-17

CrossFit Cape Cod – CrossFit   The Old 26 amrap (AMRAP – Rounds and Reps) In teams of 2 or 3 AMRAP 26 2 x 50m sled push while partner bear crawls (45/25) 20 pull ups (while your partner hangs from the bar in a tuck position) 20 push ups (while your partner holds...
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Crossfit Cape Cod 11-17-17

CrossFit Cape Cod – CrossFit   ???????Mystery WOD???????   Optional week 2 MU Max Effort (No Measure) Practice: Review Toe Nail Spot A: 10×1 Toe Nail Transition B: 10x ME Ring Pull Up Hold *This means pulling all the way to sternum and holding, not just chin...
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Crossfit Cape Cod 11-16-17

CrossFit Cape Cod – CrossFit   Push Jerk (5-5-5-5) Metcon (AMRAP – Reps) AMRAP 18 1st round 2 box jumps 24″/20″ 2 STOH 95/65 then 4,4 then 6,6 then 8,8……adding 2 reps of each every round completed. RX plus 30″/24″ box 115/75...
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Crossfit Cape Cod 11-15-17

CrossFit Cape Cod – CrossFit   Metcon (Time) 27-21-15 reps for time of: back squats 155/105 Handstand push-ups complete 50 double unders after each round. Metcon (AMRAP – Rounds) EMOM 10 15 GHDSU Optional Work G: Week 2 MU volume (No Measure) Practice: Top down...
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Crossfit Cape Cod 11-14-17

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Rounds) EMOM 20 even 5 burpee pull ups odd 15 toes to bar
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Crossfit Cape Cod 11-13-17

CrossFit Cape Cod – CrossFit   Front Squat (3-3-3-3) Metcon (Weight) EMOM 12 1squat clean and 1 front squat at todays heavies weight of 3* (Scale if needed) around 90-95% of 1 rep max clean Optional Work G: week 2 MU strength (No Measure) Practice: Gymnastic swing with...
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Crossfit Cape Cod 11-12-17

CrossFit Cape Cod – CrossFit   Push Press (2-2-2-2) Metcon (AMRAP – Rounds) EMOM 30 min 1..30m sled push 90/45 min 2..1 rope climb, 5 burpees min 3.. 200 m run
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Crossfit Cape Cod 11-11-17

CrossFit Cape Cod – CrossFit   Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes,...
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Crossfit Cape Cod 11-10-17

CrossFit Cape Cod – CrossFit   Metcon (Time) Complete for time with a partner 100 cal row, while partner holds a plank 100 hspus , partner hangs from bar 100 Wall Balls 20#/14#, partner hold wall sit 100 back ext., partner holds plate OH 100 barbell rows 95#/65#...
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