Month

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (2 Rounds for reps) Amrap10 3 power snatch 135/95 10 burpee over the bar -rest 3 minutes- Amrap10 10 deadlifts 135/95 20 box jump overs 24/20 RX+ use 155/105 and 30/24 READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) Complete for time: 100 Burpee pull ups *Top of every minute perform 5 thrusters 45/35 Back Squat (10-10-10) @50% of 1 rep max READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (4 Rounds for reps) Partner Wod 8 minutes of 40 snatch 135/95 Wall balls to finish time -rest 2 minutes 10 minutes of 50 push press 135/95 20 burpees over the bar Pull ups to finish time -rest 2 minutes 12... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard GANNON (Time) 1 mile run then 9 rounds of: 4 strict pull up 12 hand release push ups 18 air squats then run 1 mile READ MORE

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) EMOM 10 1 power snatch @70% 1 over head squat Rest 5 min EMOM10 2 power clean @70% 2 front squats 1 push jerk Rest 5 min EMOM10 1 back squat @80% 4 dumbell rows (each arm) READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Deadlift (3-3-3-3) Metcon (AMRAP – Rounds and Reps) Amrap20 500m row 20 wall balls 20/14 10 deadlifts 185/135 RX+ use DL 225/155, WB 25/20 READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap30 200m run 2 clean @70% of 1 rm 2 front squat 1 jerk 2 pull ups + 2 C2B + 1 BMU READ MORE

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard classic 13 (No Measure) Snatch – max for day Clean & jerk – max for day Back squat – max for day 4 sets: 10 1-Arm KB swing/arm 10 pull-ups READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Front Squat (8-8-8-8) Metcon (Time) 3 Rounds FT 200m run 400m run 600m run Rest the exact amount of time it takes you to do each effort. Example if it takes you 40 seconds to run a 200m, you rest 40 seconds and then start... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard 9/11 memorial WOD (Time) 2001m Row THEN: For each of the following 9 movements complete 11 reps: Box Jumps (36/24) Thrusters (125/85) Burpee Chest to Bar Pull Ups Cleans (175/120) Hand Stand Push Ups KB Swings... READ MORE