Month

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) with a partner each complete. 800m run 500m row 600m run 500m row 400m run 500m row 600m run 500m row 800m run both partners finish each run or row before moving on. READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard LANDIS (Time) 3 rounds for time: 34 pull ups 60 yard KB farmers carry 70’s/53’s 126 double unders   We hope that all those who participate will consider donating to Scotty’s surviving wife... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Coffland (Time) Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups Post time to comments U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died... 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) Complete for time: 75 power snatches 75/45 150 wall balls 20/14 75 power snatches 75/45   **** As summer is coming to a close we wish all of our Summer members a great off season and we hope the... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (2 Rounds for reps) 12:00 Minutes to build to a 1 rep bench press Then; For reps: 2 Rounds 2:00 Max rep strict pull-ups 1:00 Rest 2:00 Max rep ring push-ups 1:00 Rest 2:00 Max double kettlebell front rack walk... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds) Every minute on the minute for 24:00 Minute 1 = 15(12) calories on the rower Minute 2 = 3 Push press 155,105 Minute 3 = 50 Double unders Minute 4 = 3 Push Jerks 155#,105 Rx + use 185,115 READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (3 Rounds for reps) With a partner: In 7:00 Find a 3 rep max hang power snatch. *The first attempt must be with an unloaded barbell. Score is total combined weight for heaviest lifts Rest 3:00, then: As many... READ MORE

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic 23 (No Measure) Mid-hang power snatch + mid-hang snatch – 55%x3, 60%x3, 65%x3 Jerk – 75% x 3 x 3 4 sets; no rest: 10 DB hang high-pull 10 sandbag push press READ MORE