Month

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) CrossFit Open 20.4 Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP16 400m row 21 Air squats 15 shoulder to over head 95/65 9 burpees to a 6″ target Metcon (No Measure) Skill work EMOM 12 Pick 2 movements and alternate each min. working on... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) AMRAP 5 Buy-In: 400 Meter Run Followed By… 21 Chest to Bar Pull-ups 21/15 Calorie Row Rest 4 Minutes AMRAP 5: Buy-In: 400 Meter Run Followed By… 15 Toes to Bar 15/10 Calorie Row Rest 4 Minutes... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 18: 30 Double Unders 10 Dumbbell Power Cleans 30 Double Unders 10 Dumbbell Hang Squat Cleans 30 Double Unders 10 Dumbbell Push Presses 30 Double Unders 10 Dumbbell Reverse... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds: 25 Deadlifts (135/95) 200 Meter Run 25 Wallballs (20/14) 200 Meter Run Deadlift (3-3-3-3) READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Teams of 3 For Time (30 Minute Cap): 50-40-30-20-10: Calorie Row Burpee Box Jumps (24/20) Directly Into… 50-40-30-20-10: Toes to Bar Power Snatches Round 1 Barbell: 75/55 Round 2 Barbell: 95/65 Round 3... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) with a 30min clock working 2 min and resting 1 min for 10 rounds 1 round of Cindy then amrap of Wall Balls 20/14 score is total rep of wall balls READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard CrossFit Cape Cod 20.3 (Time) CrossFit Open 20.3 READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Skill and Focus Work 12×2 (No Measure) Skill and Focus Work On The Minute For 12 Minutes Odd: Movement 1 Even Movement 2 Rest 2:00 On The Minute For 12 Minutes Odd: Movement 3 Even: Movement 4 READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Back Squat (5-5-5) Metcon (AMRAP – Rounds and Reps) AMRAP 12: 15 Kettlebell Swings (70/53) 30 Toes to bar 45 Air Squats READ MORE