Month

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (6 Rounds for time) 6 Rounds, On the 4:00: 9 Deadlifts (225/155) 12 Barbell-Facing Burpees 200m run *Score is slowest round READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time: 100 Double-Unders, 50 Reverse Lunges, 25 Pushups 80 Double-Unders, 40 Reverse Lunges, 20 Pushups 60 Double-Unders, 30 Reverse Lunges, 15 Pushups 40 Double-Unders, 20 Reverse Lunges, 10 Pushups 20... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) In teams of 2 or 3 For Time: (40 min cap) 150/100 Calorie Row 70 Clean and Jerks (135/95) 70 Toes to Bar 50 Clean and Jerks (155/105) 50 Pull-ups 30 Clean and Jerks (185/135) 30 Burpee Pull-ups 150/100... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Back Rack Lunge (4-4-4-4) Metcon (AMRAP – Rounds and Reps) Amrap 12 200m run 10 Alt. Dumbell snatches 50/35 20 ab mat sit ups READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 2 rounds for time: 50 Box Jump Overs (24/20) 40 Pull-ups 30 Power Snatches (115/80) READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 25: 45 AbMat Sit-ups 30 Dumbbell Hang Clean and Jerk alt. (50/35) 15 Dumbbell Goblet Squats (50/35) READ MORE

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

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 1 mile run 20 kettle bell swings 53/35 30 pull ups READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Zeus (Time) 3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20″ 30 Push Press, 75# 30 Calorie Row 30 Push-ups 10 Bodyweight Squats In honor of U.S. Army Specialist David... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Squat Snatch (3-3-3-3) Metcon (AMRAP – Rounds and Reps) AMRAP 15: 5 Power Snatches (115/80) 10 Overhead Squats (115/80) 15 Hang Power Cleans (115/80) 20/15 Calorie Row 50 Double Unders READ MORE