Month

CrossFit Cape Cod – CrossFit   View Public Whiteboard Double Helen (Time) 3 rounds for time of: Run 800 meters 42 kettlebell swings 53/35 24 pull-ups READ MORE

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard classic 10 (No Measure) Clean & jerk – 77% x 1 x 3 Snatch – 72% x 1 x 3 Clean pull – 95% (of clean) x 3 x 3 Clean deadlift – 103% (of clean ) x 3 x 3 Back squat –... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Push Press (5-5-5-5) work up to a 5 rep max Metcon (AMRAP – Rounds) Complete as many rounds as possible in 7 minutes of: 10 sumo deadlift high pulls 10 push presses Men: 135 lb. Women: 95 lb. READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) For time: Row 2,000 meters 100 wall-ball shots 20 muscle-ups Men: 20-lb. ball Women: 14-lb. ball READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 10 rounds for time of: 1 power snatch 3 overhead squats Rx,Intermediate, beginner Men: 185/135/95 Women: 125/95/55 READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Havana (AMRAP – Rounds) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 21-18-15-12-9-6-3 reps of: Handstand push-ups L pull-ups READ MORE

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic 9 (No Measure) Power snatch – 82% x 1 x 4 Power clean & power jerk – 82% x 1 x 4 Overhead squat – 85% x 1; 75% x 2 x 2 3 sets; no rest: 10 broad jump 15 dips 20 sit-ups READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard crossfit open 18.1 (AMRAP – Reps) AMRAP20 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Deck of Cards AMRAP 24 (AMRAP – Reps) With a deck of cards Pick 4 movements Assign to each suit. Do the number of reps on card Aces are 1 rep Face cards are 10 reps Jokers are 15 Reps READ MORE