Month

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 7: Buy-In: 100 Double Unders 12 Power Cleans (115/80) 4 Burpee Box Jump Overs (24/20) rest 3 minutes AMRAP 7: Buy-In: 100 Double Unders 8 Power Cleans (135/95) 4 Burpee Box Jump... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click here Bench Press (5-5-5-5) READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Front Squat (8-8-8-8) 2min ropes and FS ladder (AMRAP – Rounds and Reps) Every 2 minutes for as long as possible complete: From 0:00-2:00 15-ft. rope climb, 2 ascents 185/135 front squats, 2 reps From 2:00-4:00... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 8 Rounds: 400 Meter Row 200 Meter Sand Bag Run (50/35) Four Rounds Each. Switch After Full Rounds. READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Hang Clean (1-1-1-1-1) Hang SQUAT clean Metcon (AMRAP – Reps) AMRAP 8: 3 Hang Squat Clean (95/65) 3 Toes to Bar 6 Hang Squat Clean (95/65) 6 Toes to Bar 9 Hang Squat Clean (95/65) 9 Toes to Bar increase reps by 3’s READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) AMRAP 5: Buy-In: 600 Meter Run 12 Deadlifts (135/95) 12 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 400 Meter Run 9 Deadlifts (155/105) 9 Lateral Barbell Burpees rest 5 minutes AMRAP... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Push Jerk (5-5-5-5) work up to a heavy set of 5 Metcon (AMRAP – Rounds and Reps) AMRAP 16: 30 Double Unders 15 HSPU 30 Double Unders 15 Kettlebell Swings (53/35) READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 or 3 For Time: 100/75 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches (75/55) 100 Thrusters (75/55) 100 Chest to Bar Pull-ups 100 Thrusters (75/55) 100 Power Snatches (75/55) 100 Box Jump... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard AdamBrown (Time) Two Rounds For Time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20 pound ball... READ MORE