Month

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) 3 Rounds: 3:00 Calorie Row 2:00 Double unders 1:00 Burpees Rest 2:00 READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Deadlift (8-8-8-8) hit an 8 rep max for the day Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Complete For Time: 600m sand bag run 6 Rope Climbs 20 Squat Cleans (95/65) 600m sand bag Run 9 Rope Climbs 35 Squat Cleans (95/65) 600m sand bag Run 12 Rope Climbs 50 Squat Cleans (95/65) Rx + 135/95 READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard snatch wave (AMRAP – Rounds) On The Minute 15 1 rep at 65% 1 rep at 70% 1 rep at 75% 1 rep at 80% 1 rep at 85% 1 rep at 70% 1 rep at 75% 1 rep at 80% 1 rep at 85% 1 rep at 90% 1 rep at 75% 1 rep at 80% 1 rep at 85% 1... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon Open work out 19.5 Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard 50-50 (3 Rounds for reps) Teams of 2 or 3: AMRAP 7: 50 Push Press (95/65) 50 Push Press (105/75) AMRAP Push Press (115/85) rest 3 minutes AMRAP 7: 50 Back Squats (115/85) 50 Back Squats (135/95) AMRAP Back Squats (155/105)... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Push Press (3-3-3-3) build up to and hit a heavy set of 3 across Metcon (AMRAP – Reps) AMRAP 14 3,6,9,12,15….ect. kettle bells swings 53/35 1 arm front rack KB squats 53/35 switch arms as needed during squats READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP20 400m run 10 burpee box jumps 10 dead lifts 135/95 Rx+ 185/135 DL READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) 5 Rounds, On The 4:00: 18/14 Calorie row 15 Front Squats (95/65) 12 x Shuttle Sprints (10m) Rx + 135/95 FS Front Squat (3-3-3-3) immediately following the work out you have 8 min. to establish... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For time: 10-9-8-7-6-5-4-3-2-1 Clean and Jerks 155/105 Box jumpovers 24/20 READ MORE