Month

CrossFit Cape Cod – CrossFit   View Public Whiteboard Front Squat (3-3-3-3-3) Hit a 3 rep max for the day Metcon (Time) Complete for time: 30 back squats 225/155 1k row READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Turkey Day Massacre (Time) Complete for time in teams of 2 800m run 500 double under 400 sit ups 300 walking lunges 200 burpees 100 kettle bell swings 53/35 800m run runs are together and finish each movement before... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds) AMRAP 20 10 thrusters 115/85 Run 200m Rx+ 135/95 Squat Clean Thruster (1-1-1-1) after the met-con in a 10 min window establish a 1rep max squat clean thruster READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) Row 2k Rest 2 min. AMRAP10 2,4,6,8,10…..ect. Over head squats 115/80 Kettle Bell swings 53/35 Rest 2 min. Row 1k Note AMRAP rounds and rep completed in comments. READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 4 rounds for time: 200m farmers carry 50’s/35’s 5 dumbbell burpee box carry overs 24″/20″ 30 sit ups 1 set of max strict ring dips Score is total time minus 1 sec per rep of... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 16 8 Hang power cleans 95/65 8 push press 8 front rack lunges Rx + 115/75 Optional Work 100 pull ups (Time) Complete 100 pull ups for time READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Skill work 15 min of Hand stand hold, HSPU, HS walk progressions Jail Break (Time) 5,4,3,2,1 rope climbs 50,40,30,20,10 double unders 5,10,15,20,25 HSPU READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Banded Deadlifts (banded deadlifts same weight across all 5 sets) 4-4-4-4-4 Metcon (Time) 2 rounds for time of: 10 strict ring dips 20 bar facing burpees 30 dead lifts 225/155 40 wall balls 20/14 Rx+ do bar muscle... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Back Squat (8-8-8-8) Metcon (Time) 5 rounds for time: 20 kb front rack walking lunges 53’s/35’s 10 kb front rack squats READ MORE

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic day 2 (No Measure) Power snatch – 80% x 1 x 4 Power clean + power jerk – 80% (of PC) x 1 x 4 Overhead squat – 80% x 1; 70% x 2 x 2 4 sets; no rest: 10 pull-ups 10 sandbag... READ MORE