Month

CrossFit Cape Cod – CrossFit View Public Whiteboard Gallant (Time) For Time: Run 1 Mile with a 20# Medicine Ball 60 Burpee Pull-ups Run 800m with a 20# Medicine Ball 30 Burpee Pull-ups Run 400m with a 20# Medicine Ball 15 Burpee Pull-ups In honor of U.S. Navy Petty Officer... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155# In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees U.S. Marine Cpl. Albert Gettings, 27, of... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Alexander (Time) 5 rounds for time of: 31 Back Squats, 135# 12 Power Cleans, 185# In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012 To learn more about... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 18 21 double unders 15 toes to bar 9 ring dips *************9AM class only on Memorial day ************************** READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 26 10 wall balls 20/14 10 burpee box jumps 24/20 10 kettle bell swings 53/35 *************9AM class only on Memorial day ************************** READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard HEIDTMAN (Time) Teams of 2 complete 5 rounds for time: 400m run with sand bag 50/35 28 dead lifts 155/105 28 squat cleans 28 box jumps 24/20 28 push jerks after the 5th round 800m sand bag run cash out. 1 bag per team... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard EMOM 21 Skill work (AMRAP – Rounds) Pick 3 movements and a rep count for each of the three movements. Movement 1 on the first min Movement 2 on the second Movement 3 on the third min. Ect. For 7 rounds Guide for... READ MORE