Month

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP16 12 kettle bells 53/35 10 burpees 8 box jumps 24/20 Metcon (AMRAP – Rounds) EMOM….. 1st…. 2 sit ups 2nd…. 4 sit ups 3rd… 6 sit ups ect. ect. until... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 or 3 For Time: 600 Meter Sand Bag Run 6 Rope Climbs 20 Squat Cleans (135/95) 600 Meter Sand bag Run 9 Rope Climbs 35 Squat Cleans (135/95) 600 Meter Sand Bag Run 12 Rope Climbs 50 Squat Cleans (135/95) READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds For Time: 21-15-9 Row Calories 1 arm Dumbbell clean and jerk alt 50/35 then 200 Meter Farmers carry 50/35 after the sets of 21-15-9 READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Muscle Snatch (2-2-2-2) work up to a 2 rep max for the day Metcon (Time) 3 Rounds: 75 Double Unders 50 Air Squats 15 Power Snatches (115/80) READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time: 1 Round of Kelly 2 Rounds of Helen 1 Round of Kelly Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14) Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP20 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees 9 Push Press (135/95) READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) As many rounds as possible in 15 minutes of: 10 power cleans 135/95 10 front squats 135/95 Run 200 meters 10 front rack lunges 135/95 Rest 5:00 then, 10:00 Row for meters READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a partner for reps: 2 Rounds Partner 1: 2:00 Box jump to step down 24″(20″) Partner 2: 2:00 Box jump to step down 24″(20″) Partner 1: 2:00 GHD Sit-ups Partner 2: 2:00 GHD Sit-ups Partner 1:... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For time: 15-12-9-6-3 Hang power snatch 95#(65#) Thruster 95#(65#) *12:00 time cap, then until 20:00 1 Rep max hang power snatch READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds for time: 20 hspu 20 Medicine ball cleans, 20#(14#) 20 Abmat sit-ups with medicine ball, 20#(14#) Rx+ 40′ handstand walk READ MORE