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Month

October 2018

CrossFit Cape Cod 11/1/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) with a running clock accumulate 8 min of a hand stand hold: Every time you break complete: 10 push press 45/35 10 toes to bar 10 hip extentions Scale time frame, scale to a box or plank position.
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C3 barbell club 10/31/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) Shoulder press 3-3-3 work up to a 3 rep max EMOM 14 snatch complex from the ground with a 2 sec pause above the knee squat snatch, 1 hang squat snatch 1 OHS (building in weight) get done in any...
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CrossFit Cape Cod 10/31/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (4 Rounds for reps) 4 5-minute rounds for max reps at each station: From 0:00-2:00, run 400 meters then double-unders From 2:00-3:00, 50/35-lb. dumbbell push jerks From 3:00-4:00, pull-ups From 4:00-5:00,...
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CrossFit Cape Cod 10-30-18

CrossFit Cape Cod – CrossFit View Public Whiteboard Shoulder Press (4-4-4-4) Metcon (Time) 2 rounds for time: 400-meter run 100-meter farmers carry, 70’s/53’s kettle bells 800-meter run 100-meter farmers carry, 400-meter run
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CrossFit Cape Cod 10/29/18

CrossFit Cape Cod – CrossFit View Public Whiteboard CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees...
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CrossFit Cape Cod 10/28/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard World War Z (Time) Create teams of 4. Half of the team does the Zombie WOD, the other half does the Defender WOD, then they switch. At the conclusion, all 4 team members should have done both WODS. Both WODS are...
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CrossFit Cape Cod 10/27/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Deck of Cards AMRAP 24 (AMRAP – Reps) With a deck of cards Pick 4 movements Assign to each suit. Do the number of reps on card Aces are 1 rep Face cards are 10 reps Jokers are 15 Reps Tomorrow will be a team...
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CrossFit Cape Cod 10/26/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Weight) build up to a max complex of: thruster, push press, push jerk, split jerk from the rack or the ground
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CrossFit Cape Cod 10/25/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard The dead legs (Time) 5 rounds for time of: run 400m 5 back squats @60% of 1 rep post weight in comments Sumo Deadlift (8-8-8) ******* If you want your FUcancer shirts get your order in by this Friday the order sheet...
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CrossFit Cape Cod 10/24/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Reps) 12- 1 minute rounds MAX EFFORT!! 20 air squats Max rep of clean and jerks 155/105 RX+ use 185/135 Rest 2 minutes between rounds Score is total number of clean and jerks
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