Month

CrossFit Cape Cod – CrossFit View Public Whiteboard Front Squat (5-4-3-4-5) Metcon (AMRAP – Rounds and Reps) AMRAP8 4 front squats 95/65 8 push ups 12 box jump overs 24/20 READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP20 2 rope climb 10 wall balls 20/14# 20 walking lunges alt. READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Power Lifting Total (Total Weight) Back Squat (1 Rep Max) Bench Press (1 Rep Max) Deadlift (1 Rep Max) READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Push Press (3-3-3-3) 10 min to build to a 3 rep max for the day. then right into. Metcon (Time) Then, 5 Rounds for time: 5 Weighted pull-ups, you pick the weight 10 Push press, 135#(95#) 50 Double unders READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 21-15-9-15-21 squat cleans 135/95 ring dips after each set of 21-15-9’s complete 50 sit ups. READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 or 3 Complete for time: 200 push ups 200 goblet squats 53/35 200 HSPU complete the work in the order above. At any point during this work out also complete 4 sled pulls at 100m 90/45# each READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24” / 20″ 400m Run 22 Burpees 22 Wall-Ball Shots, 20# /14# In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) With a partner for time: Partner 1: 50(40) calorie Row Partner 2: 50(40) calorie Row Then as a team complete: 100 Toes to bar *One person works while the other does a bar hang. Then 100 single arm dumbbell... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) Every minute on the minute for 24:00 Minute 1 = 15(12) calories on the rower Minute 2 = 3 Push press 205#(135#) Minute 3 = 50 Double unders Minute 4 = 3 Push Jerks 205#(135#) READ MORE