Month

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For time: 100 Sit-ups 75 Pull-ups 50 Strict handstand push-ups 25 Box jumps 30″(24″) READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP25 10 KB sumo dl high pulls 53/35 10 burpee’s 5 knees to elbow READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Squat Clean (3-3-3-3) in a 15 min window establish a heavy set of 3 t&g squats cleans Metcon (Time) For time: Run 800 Meters 21 Pull ups 21 Cleans 95#(65#) Run 600 Meters 15 Chest to bar pull ups 15 Cleans 135#(95#)... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Sturgis (Time) 800m Run then 19 rounds of: 5 Burpees 11 Air squats 13 Lunges then 800M run In honor of Jason Sturgis of the Barnstable Police Department who passed away unexpectedly earlier this month. Sergeant Sturgis was... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Hang Snatch (5-5-5-5) Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click here READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For time: 3 Rounds 30 HSPU 30 Toes to bar READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Miron (Time) 5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body weightMirosław “Miron” Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Thruster (3-3-3-3) find a 3 rep max for the day Metcon (AMRAP – Rounds and Reps) Amrap14 7 Thrusters 115/75 7 pull ups READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of Two “You Go, I Go” 20 Rounds 5 Wall balls 20/14 3 HSPU 1 Power Clean 135/95 3 K2E 5 Pullups Into 20 Rounds 10 Kettlebell Swings 50/35 6 Pushups READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard BACK SQUAT 2 x 8 @ 70% 1 rep max 2 x 6 @ 75% 1 x 8 @ 80% 1 x 6 @ 85% Core Work Metcon (No Measure) Part I: 4 rnds :30 sec slow plank climber :30 sec plank hold Part II: 4 rnds :30 sec static dead bug plate... READ MORE