Month

CrossFit Cape Cod – CrossFit   View Public Whiteboard Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 5 rounds for time of: 400-m run 15 left-arm dumbbell snatches, 50/35 15 right-arm dumbbell snatches, READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Complete 7 rounds: Every 90 sec. Run 200m Rest 5min Complete 7 rounds: 5 Curtis P’s 135/95 (power clean, one lunge on each leg, push press) 10 burpees over the bar Run 400m Score is time on part 2 READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) For time with a partner Complete: 150 pull-ups 120 sit-ups 90 single-leg squats, alternating 60-cal. row 30 push presses, 50’s / 35’s-lb. dumbbell One person working at a time READ MORE

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic 25 (No Measure) Jerk – max for day; 80% of that x 1 x 3 Power snatch – 70% x 3 x 3 Power clean – 70% x 3 x 3 3 sets; no rest: 15 pull-ups 10 KB snatch/arm READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 50 box jumps, 24/20 25 handstand push-ups 40 box jumps, 20 handstand push-ups 30 box jumps, 15 handstand push-ups 20 box jumps, 10 handstand push-ups 10 box jumps, 5 handstand push-ups Rx+ use 6″... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) With a partner each complete: one partner works one partner rests. Row 250 meters Row 500 meters Row 1,000 meters Row 500 meters Row 250 meters READ MORE

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) 12 min to establish a fast drop of a snatch balance rest 3 min 12min to establish a max over head squat rest 3 min EMOM 12 1 power hang clean & jerk 2 front squat, READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Back Squat (3-3-3-3-3) Hit a 3 rep max for the day. 1-Mile Run (Time) Max Effort 1-Mile Run READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 10 rounds for time of: 5 thrusters, 135/95 20 walking lunges Metcon (Weight) in a 15min window work up to a heavy complex of: power clean, hang squat clean , push jerk. READ MORE