Month

CrossFit Cape Cod – CrossFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) ZOOM Wod EMOM 25:00 Min 1: Push Press Min 2: Plank In-Outs Min 3: Sumo Deadlift High Pulls Rest 2:00 READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 100 Rounds For Time This can also be done with a partner if you choose 1 Burpee 2 Air Squats 3 Pushups 4 Alt Lunges Time Cap 35:00 READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 10 Rounds For Time 30 DU’s or 60 singles 10 Hang Power Cleans 10 Lungesters Lungester= weight in the front rack position, backward lunge right, backward lunge left, front squat, press READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Metcon For Time 50 Single arm dumbbell deadlifts (25 per arm) 50 Situps 50 Box step ups 50 Single arm dumbbell thrusters (25 per arm) READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) You will accumulate 6:00 handstand hold. Every time you break, do 20 Goblet Squats Score = total goblet squats performed READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 21-15-9 Box Jumpovers* Devils Press** using 2 dumbells *No box- double the number if hopping back and forth, double if using a rope, jump over dbells, or kb, or step up onto something **If using a kettlebell... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) ZOOM WOD EMOM 20:00 Min 1: 12 Dumbbell Hang snatch Min 2: 30 sec plank right Min 3: 12 Dumbbell OH lunges Min 4: 30 sec plank left Metcon (AMRAP – Reps) ZOOM WOD EMOM 20:00 Min 1: 12... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Partner Wod 3 Rnds for Time 100 KBS 100 Box Jumps 100 Push Press 100 DU’s No partner, cut the reps in half READ MORE