Month

CrossFit Cape Cod   Metcon (Time) 5 RFT 21 Wall Balls 20/14# 14 HSPU’s 7 Deadlifts 315/205#   Happy New Year !!!!! It’s the start of a new year so new goals on the board this week!!  It could be a certain max weight, a gymnastics movement, nutrition, or... READ MORE

CrossFit Cape Cod – CrossFit   Clean and Jerk (1-1-1-1-1) 45 min to work up to a 1 rep max. Metcon (Time) 100 sit ups for time start with and EMOM complete 5 burpees   ***********New years day 1 class only at 10:00 am   ******************** Time to start thinking... READ MORE

CrossFit Cape Cod – CrossFit   Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders... READ MORE

CrossFit Cape Cod – CrossFit   Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Metcon (No Measure) 4 rounds not for time 10 ring rows 10 strict hspu complete ring row as horizontal as possible but maintaining a great planked position slow and controlled. If you... READ MORE

CrossFit Cape Cod – CrossFit   Metcon (Time) Teams of two complete: 5 RFT: 40 Wall Balls, 20/14 30 Box Jumps, 24/20 20 TTB You can split up the reps any way, but only one athlete works at a time. Rx plus use 30/20 wallballs, 30/24 box jumps Optional Work Metcon (No... READ MORE

CrossFit Cape Cod – CrossFit   AMRAP17 Burpee Snatch (AMRAP – Reps) AMRAP17: 40 Lateral Barbell Burpees 30 Snatch, 75/45 30 Lateral Barbell Burpees 30 Snatch, 135/75 20 Lateral Barbell Burpees 30 Snacthes, 165/100 10 Lateral Barbell Burpees AMRAP Snatch, 210/120... READ MORE

CrossFit Cape Cod – CrossFit   Metcon (No Measure) EMOM10 3 Squat Cleans + C2B Pull ups – you choose the weight bodyweight specialist: Complete 5 C2B each round and push the load on the cleans. Weightlifters: Start with 10 C2B. Goal is to hold 10 each round.... READ MORE

CrossFit Cape Cod ************************We are closed all day long!! *************   Skill work Work on the skills of being a semi-normal human being by socializing with friends and family!! Merry Christmas!!     READ MORE

CrossFit Cape Cod – CrossFit   Zeus (Time) 3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20″ 30 Push Press, 75# 30 Calorie Row 30 Push-ups 10 Bodyweight Squats In honor of U.S. Army Specialist David E. Hickman, 23,... READ MORE

CrossFit Cape Cod – CrossFit   12 Days Of Crossfit (Time) 12 Rounds for time of: 1 Squat Snatch, 155/105 2 BJ, 30/20 3 Push Press, 155/105 4 TTB 5 Hang Power Cleans, 155/105 6 HR Push ups 7 Dead, 155/105 8 GHDSU 9 KBS, 70/53 10 Lunges (10 each side) 11 Wall Balls... READ MORE