Month

CrossFit Cape Cod – CrossFit View Public Whiteboard 60/90/150 Thruster,BFF,ROW (Time) 30- 95/65 thrusters 20 bar facing burpees 50 cal row 20-115/75 thrusters 30 bar facing burpees 50 cal row 10- 135/95 thrusters 40 bar facing burpees 50 cal row READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Step up for Julia (AMRAP – Reps) AMRAP45 box step ups 24″/20″ use weight vests, sand bags, dumbbells, kettle bells or plates. you choose the weight. Please join us helping Julia Wright and her family... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Roberto (Time) 50 burpee buy in then: 8 rounds of 8 chest to Bar pull ups 8 box jumps 30/24 Rest 2 min. 50 Double under buy in then: 8 rounds of 8 HSPU 8 power cleans 135/95 Please join us this Sunday to raise money for... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Overhead Squat (5-5-5-5) Metcon (4 Rounds for reps) Every 4 min 21/18 cal row 18 KB’s 53/35 amrap Shoulder to over head remaining time. rest 1 min. round 1- 95/65 round 2-115/75 round 3-135/95 round 4 155/115 score... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Back Rack Lunge (10-10-10-10) back rack reverse step lunges 5 each leg. work up to a max weight for the day. Metcon (AMRAP – Reps) amrap12 with 2 dumbbells 50’s/35’s front rack walking lunge. 25′... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP25 200m run 30 KB 53/35 200m run 30 squats 200m run 30 sit ups 200m run 30 goblet squats 53/35 200m run 30 knees to elbows 200m run 30 ring dips Rx + 70/53 READ MORE

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