Month

CrossFit Cape Cod – CrossFit View Public Whiteboard Push Press (5-5-5-5) Metcon (AMRAP – Rounds and Reps) Amrap18 30′ Overhead walking lunges 95/65 10 bar facing burpees 30 double unders READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Complete with a partner: 100 cal row 100 deadlift 135/105 80 cal row 80 hang cleans 135/105 60 cal row 60 front squats 135/105 40 cal row 40 push jerks 135/105 20 cal row 20 thrusters 135/105 10 cal row 10... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 21-18-15-12-9-6 Wall balls 20/14 kettle bell swings 70/53 ring dips Run 200 after each round Durante Core (No Measure) 5 rounds of 10 hollow rocks 10 v ups 10 tuck ups 10 sec hollow hold rest 1 min between rounds READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Complete for time: 1,2,3,4,5,6,7,8,9,10 Hang Clean and Jerk 155/105 1 Rnd of Cindy after each set of HC&J 5 pull ups 10 push ups 15 air squats RX+ use 185/135 READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 Rnds FT 5 strict pull ups 100m sled pull 135/95 10 burpee box jump overs 200m kb fireman carry 2/1.5 Optional Work 2min max cal assault (Calories) 2min to establish max calories on the assault bike READ MORE

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) power snatch @60% x2 @ 65%x2, @70%x2 Power C&J @60% x2 @ 65%x2, @70%x2 Front squat @70%x4, @75%x4, @80% 2×4 Snatch pulls 5 sec count from ground to... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) Complete for time: 400m run, 4 Rounds FT 15 clusters 95/65 3 rope climbs 15 HSPU -then 400m run Rx + leg less rope and strict HSPU READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds) Emom20 min 1 : row 200 m min 2 : 3 squat snatch @135/95 RX+ use 165/125 Metcon (4 Rounds for reps) Tabata Med ball cleans 20/14 Wall ball sit ups Russian twist w/med ball Push ups... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Squat Clean (5-5-3-3-1-1) @80% of your 1 rep max. (touch and go) Metcon (AMRAP – Rounds and Reps) 8 min Amrap 8 push press 75/45 8 knee to elbow 8 Bulgarian squats w/kb READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Evil Lady (Time) Evil Lady 30 Deadlift 135/95# 30 burpees 30 Hang cleans 135/95# 30 burpees 30 shoulder to overhead 135/95# 30 burpees *5 burpee penalty every time you put down the bar READ MORE