Month

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 18 21 Pull-ups 15 Ring dips 9 Push press, 135#(95#) READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Dae Han (Time) 3 Rounds for time of: Run 800m with a 45# barbell 3 Rope Climbs, 15′ 12 Thruster, 135# In honor of U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, died on March 12, 2011 To... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Weight) Every 2:30 x 5 rounds: 1 Shoulder press Every 3 minutes x 5 rounds: 1 Push press Every 3 minutes x 5 rounds: 1 Push jerk trying to build in weight as form will allow. 100 TTB (Time) for time 100 toes to bar... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds for time: 21 Pull-ups 12 Hang power cleans, 155#(115#) 400 Meter run READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For time: 75 Back squats, 135#(95#) *Start with and at the top of each minute, perform 35 double unders. Rx + 155#/105 from the ground READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For time: 1,000m row 30 DB snatch, alternating, 50#(35#) 30 Push-ups 750m row 20 DB snatch, alternating, 20 Strict handstand push-ups 500m row 10 DB snatch, alternating, 10 wall walks 250m row READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) complete 3 rounds for time: 800m run 50 push jerks 95/65 25 toes to bar READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon OPEN GYM pick work out you missed during the week or some things you’ve been needing to work on and get after it. READ MORE