Month

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard classic 11 (No Measure) Jerk – max for day; 80% of that x 2 x 3 Mid-hang or block snatch – 70% x 3 x 3 Mid-hang or block clean – 70% x 3 x 3 3 sets; no rest: 20 halfmoon (10/side) 10... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (5 Rounds for time) 5 rounds, each for time, of: Run 800 meters 15 box jump overs 24/20 15 push press 95/65 Rest 3 minutes READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 10 rounds for time 4 deadlifts 225/155 8 pistols alt. 1 rope climb Scale pistols with box step ups, Rx+ use 315/225 and legless rope climbs Back Squat (5-5-5) hit a 5 rep max for the day READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 21-18-15-12-9-6-3 50’s/35’s man makers (consisting of a push up, single arm row alt.,burpee, squat clean thruster.) Pull-ups READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) Only working every other min. Complete 100 box jumps 24/30 100 kettle bell swings 53/35 100 double unders 100 med ball cleans 20/14 100 push ups READ MORE

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

CrossFit Cape Cod – CrossFit   View Public Whiteboard SHEP (Time) 1 mile run 20 HSPU,40 pull ups, 60 squats, 4 rope climbs 800m run 15 HSPU,30 pull ups 45 squats, 3 rope climbs 400m run 10 HSPU, 20 pull ups 30 squats, 2 rope climbs 200m run 5 HSPU, 10 pull ups 15... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Reps) 7 rounds for reps of: 1 minute of muscle snatches 75/65 1 minute of overhead squats 75/65 1 minute of burpees over the barbell Rest 1 minute Score is total reps READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard TK (AMRAP – Rounds) 20-Minute AMRAP: 8 Strict Pull-ups 8 Box Jumps, 36″/30″ 12 Kettlebell Swings, 2 pood/ 1.5 pood In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 40-30-20-10 reps for time of: Toes-to-bars Wall-ball shots, 20/14 dumbell snatch 50/35 READ MORE