Month

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Weight) Tempo Back Squats 5 sets of 2 7 seconds down, 3 seconds pause Metcon (Time) 1-2-3-4-5-6-7-8-9-10: Dumbbell Front Squats (50’s/35’s) After Each Round: 30 Double Unders READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie row 20 Lateral Barbell Burpees 15 Deadlifts (245/165) Deadlift (3-3-3-3) READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) AMRAP 7: 27/20 Calorie Row 27 Thrusters (115/80) 27 Chest to Bar Pull-ups Rest 4 Minutes AMRAP 7: 21/15 Calorie Row 21 Thrusters (95/65) 21 Toes to Bar Rest 4 Minutes AMRAP 7: 15/10 Calorie Row... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 6 Rounds: 12 Sand Bag Reverse Lunges (50/35) 9 Power Cleans (115/80) 6 Dumbbell Strict Press (50’s/35’s) Rx+ 6 Strict HSPU’s READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 Complete For Time: 100/70 Calorie Row 75 Box Jump Overs (24/20) 50 kettle bells 70/53 15 Rope Climbs 50 kettle bells 70/53 75 Box Jump Overs (24/20) 100/70 Calorie Row READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Hang Clean (1-1-1-1) Metcon (Time) 2 rounds for Time: 50 Burpee pull ups 40/30 Calorie Row 30 Hang Squat Cleans (115/80) READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Weight) On the 3:00 x 8 Rounds: 21 Plate Hops with (45# plates) 200m Sprint 6 Deadlifts building in weight Score is total weight lifted for all rounds READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 35: 400m run 3 Rounds of “Cindy” 10 Power Snatches (115/80) Snatch (2-2-2-2) READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time: 50-40-30-20-10: Double Unders AbMat Sit-ups Directly Into… 5-10-15-20-25: Kettlebell Swings (53/35) Wallballs (20/14) READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Push Jerk (3-3-3-3) Metcon (Time) For Time: 1,000 Meter Row Directly into… 3 Rounds 21 Deadlifts (135/95) 15 Lateral Barbell Burpees 9 Push Jerks (135/95) READ MORE