Month

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Amrap 15:00 2 Deadlifts 2 KBS 2 Box Step Ups w/kb 4 Deadlifts 4 KBS 4 Box Step Ups w/kb add two reps of each movement each round dbells, kbells, sandbag, any object can be used READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds for Time 10 Thrusters 5 Front Rack lunges, right leg 10 Barbell Rows 5 Front Rack lunges, left leg READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (4 Rounds for reps) Tabata Quarantine Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest. First 8 intervals are single unders, the second 8 interval are air squats, followed by 8 intervals of... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (4 Rounds for reps) EMOM 16:00 Minute 1: 10-15 Floor Press* Minute 2: 10-15 Front Squats Minute 3: max reps of hang to OH Minute 4: REST *if you have access to a bench it will be a bench press but have a spotter. *... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 7 Rounds for Time 200m run/250 row 10 OHS * 7 Burpees over object used for OHS You may not have heavy weight and that’s ok, work the technique by moving a bit slower w/light weight. *using dbell\kb make... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 “Spin on Cindy” 5 dumbbell Clean & Jerk rt arm 5 dumbbell Clean & Jerk left arm 10 push ups 15 mountain climbers 20 DU’s or lateral hops no... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) EMOM 3:00 for 13 rounds 8 burpees 10 box jump overs 12 dumbbell snatch Drop the reps by two on each if unable to stay on the 3:00 marker READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds for Time 400m run 15 Power Cleans 15 sit ups 15 Thrusters 15 sit ups 400m run Rest 2:00 b/w rounds Push the runs as hard as you can. Working w/light weight on the barbell movements-focus on technique. READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Burpees, Burpees, Burpees 75 Burpees for Time and at the top of every minute 10 weighted reverse lunges use a vest, dumbell, barbell, backpack, kbell, odd object READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) EMOM 20:00 (5 ROUNDS) Min 1: 45 sec of DU’s or singles or mtn climbers Min 2: 45 sec of pistols or air squats Min 3: Athlete choice Min 4: Athlete choice Min 3 and Min 4 pick a movement... READ MORE