Month

CrossFit Cape Cod – CrossFit View Public Whiteboard Pull-ups (max set of strict) Metcon (AMRAP – Rounds and Reps) AMRAP 15 5 Strict Pull-Ups 10 Deadlifts (155/105) 15 wall balls 20/14 READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) In Teams of 2 or 3 2 Rounds of: 200 Meter Run (Each) 100 Dumbbell Snatches (50/35) 400 Meter Run (Each) 100 Box Jump Overs (24/20) 200 Meter Run (Each) 100 Thrusters (95/65) READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 10-9-8-7-6-5-4-3-2-1 squat Cleans (135/95) After Each Round: 15 AbMat Sit-Ups 21 Double Unders ********Please Note NO 5:30 p.m. Class on on Friday the 29th****** READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Turkey Day Massacre (Time) Complete for time in teams of 2 800m run 500 double under 400 sit ups 300 walking lunges 200 burpees 100 kettle bell swings 53/35 800m run runs are together and finish each movement before going... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (6 Rounds for reps) 6 Rounds: 1:00 Burpee Box Jumps (24/20) 1:00 Hang Power Snatches (95/65) 1:00 Calorie Row 1:00 Rest ********Please Note No 6:30 class on Wednesday the 27th. One 9 a.m. class on Thursday the 28th... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Snatch (3-2-1) READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* READ MORE

CrossFit Cape Cod – CrossFit A tribute to couch Amy’s Dad Paul John Cesari, Jr. He was an an “old school” lifter and will be missed by many. View Public Whiteboard 5 RFT “PJC” 25 DB OH Tricep Ext 44 ALT DB curls/ barbell 11 Bench Press 135/95 1 Rope Climb 19 ALT DB rows... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Deadlift (6-4-2) Metcon (AMRAP – Rounds and Reps) AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165) READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 20 2 Rope Climbs 400 Meter Run 8 Dumbbell Snatches (70/50) READ MORE