Month

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) EMOM15 MIN 1 – :50 MAX Double-Unders or Air Squats MIN 2 – :50 MAX Backpack Lunges MIN 3 – :50 MAX Plank Rotations Metcon (No Measure) “TABATA” 8 ROUNDS (:20 ON /... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP14 20 dumbell single arm thruster ** 10 Burpees Over dumbell **Depending on what you have for gear scale accordingly. READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard 10k Run (Time) Max Effort 10k Run READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Complete for time working every other min: (1min work then 1 min rest) 200 air squats 200 push ups 200 sit ups READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) FOR TIME* 400m Run Then 6 ROUNDS 10 Backpack Russian Swing 8 Tuck-Ups w/ Backpack 12 Alt. Jumping Lunges w/ Backpack 400m Run Backpack* can be subbed with most borrowed apparatus…Or you can get... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) EMOM x 15 MINUTES MIN 1 – 20 Backpack Thrusters MIN 2 – 10 Burpees Over Backpack MIN 3 – 15 Backpack Sit-ups Metcon (No Measure) 3 SETS MAX Reps Rows (Ring or DB) -:30 Rest-... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) EVERY 2:30 FOR 8 SETS 12 Backpack Clean & Jerk 12 Backpack Overhead Lunge 24 Mountain Climbers READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 2 rounds for time: 400m Run 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Backpack Ground 2 Overhead READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 3-6-9-12… sprawl + Tuck Jump Backpack Push Press Backpack Front Squat you pick the weight Metcon (No Measure) 2-3 SETS 8/8 Single Arm High Pull* 8 Calf Raises... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats READ MORE