Month

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) complete for time 50 wall balls 20/14 then 6 rounds of 10 kettle bell swings 70/53 10 toes to bar then 50 wall balls Optional Work Metcon (No Measure) EMOM 12 5 muscle ups 3 squat snatch you pick the... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard The Other Total (Total Weight) Clean (1 Rep Max) Bench Press (1 Rep Max) Overhead Squat (1 Rep Max) READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) For time run 1 mile 50 burpees over a dumbell run 800 50 wall balls 20/14 run 400 50 alt. single arm dumbbell push press 50/35# Run 200 50 air squats break up push press however you see fit. But hit 25... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon OPEN GYM. get your challenge weekly WOD in or you benchmark challenge work out in if you missed it yesterday. READ MORE

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) work up to a 3 rep hang squat clean snatch balance work up to a heavy double Box squats legs just below parallel 5 x 5 across READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*   Retest for nutrition challange. Retest exactly the same way you did it 4 weeks ago.  ... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 4 rounds for time 800m run 21 kettle bell swings 15 goblet squats 9 burpees over the kettle bell   Great Job with the nutrition challenge everyone. We have a few more day left, lets remember its... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (3 Rounds for reps) AMRAP3 3 dead lifts 315/205 30 double unders Rest 2 min AMRAP5 5 dead lifts 225/155 40 double unders Rest 2 min AMRAP7 7 deadlifts 185/135 50 double unders READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Weight) EMOM9 clean and jerk Min 1-2-3 at 85% Min 4-5-6 at 90% Min 7-8-9 at 95% Front Squat (4-4-4-4 (Across) Optional Work Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# READ MORE

CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time 800m run 21 kettle bell swings 15 goblet squats 9 burpees over the kettle bell READ MORE