Month

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 6 rounds for time of: Run 400 meters 30 wall ball sit-ups 20/14 15 Deadlifts 255/175   ***Wednesday, 4th of July we will have 2 classes at 9 am and 10 am only.  ****Monday July 2nd we will have a... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) Complete for time: Buy in: Sled pulls with a partner 200m each 135/95 on sled Immediately following: Ground to Overhead 10,000/7,000 (co-ed 8,500) *Athletes choose weight, partners must use same weight... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Rich (Time) For time: 13 squat snatches, 155 lb. Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans, 155 lb. U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) Run 400m 50 KB’ 1 arm push press 53/35 alt every 5 reps Row 700m 50 1 arm KB OHS alt every 5 reps Run 400m   ***Wednesday, 4th of July we will have 2 classes at 9 am and 10 am only. ... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) For time: 15 Clean & Jerks 135/95 30/20 Calories Row 15 Clean & Jerks 135/95 Rest 5min 3 Rounds for time of: 25 Front Rack Lunge 135/95 50 Double-unders 25 Push-ups Rest 5 mn 2 Rounds for time... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) For time: 50 box jumps, 30/24 50 kettlebell swings, 70/53 50 knees-to-elbows 50 wall-ball shots, 20/14 50 burpees Rx + 30#/20 wall ball Metcon (No Measure) 10 rounds of 10 band pull aparts 10 ring dips... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) As a team of 2 or 3 complete 10 Rounds For Time 6 Rope Climbs (15 ft) 20 Toes-to-Bars 42 Overhead Walking Lunges (45/35 lb plate) 400 meter Run Wednesday the 4th of July we will have 2 classes at 9 am... READ MORE

CrossFit Cape Cod   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Complete for time and reps. Run 800m with a sand bag 50/35 then complete as many rounds as possible in 18 minutes of: 9 deadlifts 135/95 6 burpees over the bar 3 hang power cleans 135/95 then... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 10 L pull-ups 10 handstand push-ups 20 good mornings 65/35 (barbell) READ MORE