Month

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time of: 25 wall-ball shots, 20/14 to 10-ft. target 30 pull-ups Rx+ 25/16# wallballs READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 4 rounds for time of: 30 kettlebell swings, 53/35 20 double-unders Run 400 meters READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Shoulder Press (1-1-1-1) Metcon (AMRAP – Rounds and Reps) AMRAP 18 3 push press at 80% of todays max shoulder press 6 pull ups 9 box jump overs 30/24 READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Scotty (AMRAP – Rounds) Complete as many rounds as possible in 11 minutes of: 5 deadlifts, 315 lb. 18 wall-ball shots, 20-lb. ball 17 burpees, over the bar Scott “Scotty” Deem, 31, of San Antonio, Texas, was... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) In front of a clock set for 20 minutes: 1 minute of double-unders 1 minute of 50/35 dumbbell snatches 2 minutes of double-unders 2 minutes of dumbbell snatches 3 minutes of double-unders 3... READ MORE

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic 21 (No Measure) Snatch – 79% x 1 x 3 Clean & jerk – 74% x 1 x 3 Snatch pull on 2″ riser – 90% (of snatch) x 3 x 3 Front squat – 84% x 2 x 4 READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Weighted Pull-ups (3-3-3-3) Super-set pull ups and dips Weighted ring dips (3-3-3-3) work up to a heavy set of 3 weighted ring dips Metcon (AMRAP – Rounds and Reps) amrap 10 10 kettle bell swings 53/35 10 sec.... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 4 rounds for time of: 30 push-ups 20 front squats 115/85 20 push presses 115/85 30 GHD sit-ups READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Back Squat (5-5-5-5) Optional Work 5k Run (Time) Max Effort 5k Run READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 25ft Burpee Broad Jump 25 KB Swings 53/35 25 KB Lunges 25 Situps READ MORE