Month

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Up & Down 3,6,9,12,15,18 single arm push press box jump overs Rest 3:00 18,15,12,9,6,3 single arm push press box jump overs use dumbbell, kettlebell, odd object for push presses no box- jump over object... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds for Time 15 Deadlifts 12 Hang Power Cleans 9 Front Squats 6 Push Press 200m Run or 250 Row weight will be determined by what equipment you have barbell, dumbbell, sandbag etc.. READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) GROUP ZOOM WOD AMRAP 3:00 x 5 Rounds 3 Hand Release Push-ups 6 Air Squats 9 Butterfly Sit-ups Rest 1:00 after each round Each round will start where you left off READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP “Bombshell” 50 Air Squats 40 Ground to Overhead w/plate or other object 30 Burpees to plate 20 Chest to Bar Pullups (rows) 10 Wall Walks or inch worms READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds for Time 400 m run or 500m row 15 dips use chair, bench, sofa or Fundraiser Wod READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Metcon for Time 42-30-18 Kettlebell swings 21-15-9 Pullups No Kettlebell-use dbell, sandbag, backpack, or any swingable object sub for pullups can be rows using barbell, dbells, sandbag, other object () READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) EMOM 14:00 Odd minute: Run 200m or Row 250m Even minute: 2 Bear Complex Set Bear Complex is Power Clean, Front Squat, STOH, Back Squat, STOH-unbroken Score = slowest run or row time note weight in comment section READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Bodyweight Chipper for Time 200 Lateral hops 80 Good Mornings w/plate, object, barbell 60 situps 50 Burpees 40 Alt lunges in place 30 High Knee Tucks 20 Hand Release Pushups 10 Dips using sofa, chair, bench... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 Rounds for Reps AMRAP 5:00 :30 sec Back Squats* :30 REST Right into AMRAP 5:00 :30 sec Front Rack Lunges :30 REST Right into AMRAP 5:00 :30 sec Push Press* :30 REST Use barbell, backpack,... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 1 Round 800m run 80 Du’s 21 Hang Power Cleans (use dumbbells, barbell, backpack, sandbag) 2 Rounds 400m run 40 Du’s 15 HPCleans 3 Rounds 200m run 20 DU’s 9 HPCleans substitute Du’s... READ MORE