Month

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (3 Rounds for reps) In teams of 2 complete: 0-10:00 1 mile run max reps of C &J 135/95 10-13 REST 13:00-20:00 run 800m max reps power snatch 115/75 20-23 REST 23- 27:00 run 400m max reps of Thrusters... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 4 rounds for time: 200m run 30 kb squat cleans 53/35 10 wall walks Optional Work Metcon (No Measure) 100 barbell twists READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds) EMOM5 5 dead lifts 265/185 5 box jumps 24/20 rest 2 min EMOM5 25 double unders 6 HSPU’s rest 2 mn EMOM5 10 pull ups 5 STOH 95/65 RX + DL 315/225, 8 HSPU, STOH 135/95 READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP15 250-meter row 10 push press 135/95 20 sit-ups RX + 155/105 push press, GHDSU READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Back Squat (5-5-5-5) Metcon (Time) 42-30-18 reps for time of: Wall-ball shots, 20/14 wall ball sit-ups READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Viola (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 power snatches, 95 lb. 17 pull-ups 13 power cleans, 95 lb. Post rounds completed to comments. U.S. Army Staff Sgt.... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 5 rounds for time of: 15 Thrusters 115/75 20 toes to bar 3 rope climbs 15′ READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Split Jerk (1-1-1-1-1) wodapalooza 2018 wod 9 (4 Rounds for reps) Every 4 minutes, for 4 rounds: 3min of work, followed by 1min of rest Buy-in: 60 Double-Unders 16 Dumbbell box Step-overs (24’’/20’’)... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 18 10 kettle bell swings 70/53 20 box jumps 24″/20″ 10 hand release push ups READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Deadlift (3-3-3-3-3) Bell (Time) 3 Rounds for time of: 21 Deadlifts, 185# 15 Pull-ups 9 Front Squats, 185# In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012 To learn... READ MORE