Month

CrossFit Cape Cod – CrossFit   View Public Whiteboard AdamBrown (Time) Two Rounds For Time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Hammer (5 Rounds for time) 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 Seconds In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon,... READ MORE

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) OHS (85%x3)X5 Hang Squat cleans w/ block so bar is 2″-3″above the knee work up to a heavy single bench press work up to a 2 rep max for the day 4 rounds no rest 5 bent over... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″ In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq. To learn... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian... READ MORE

**********TWO CLASSES ONLY TODAY  9AM AND 10AM********************** CrossFit Cape Cod – CrossFit   View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP20 9 power snatches 95/65 15 bar facing burpees 21 box jumps 20″ READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon OPEN GYM READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 3 rounds for time: 2 Rope Climb 4 Squat Cleans, 205/115 6 wall balls 20/14 8 L-sit pull ups 10 HSPU 12 Box Jumps, 30/24 14 TTB 16 DBS, 50/35 – 4/side Rest 2 minutes between rounds Score is total... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (No Measure) SPEND 15 min working with atlas stones droppping on red mat only please Metcon (Time) 3 rounds for time 8 deadlifts 255/185 run 400m 8 ring dips run 400m READ MORE