Month

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) EMOM 15:00 5 Hang Power Cleans 6 Alt Front Rack Lunges 7 Shoulder to OH **Note weight used in the comments Over the next few weeks or so, we will not be posting weights to be used. Remember, it’s been... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) TABATA Each movement will be :20 sec of work, :10 sec of rest for 8 rounds. Complete 8 rounds of each movement being before moving on to the next one. Movement 1: Air Squats Movement 2: Push... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 10-9-8-7-6-5-4-3-2-1 Sprawls 20-18-16-14-12-10-8-6-4-2 Pushups 30-27-24-21-18-15-12-9-6-3 Situps So you will do 10 sprawls, 20 pushups, 30 situps, then 9 sprawls, 18 pushups, 27 situps and so on…. READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 15 Back Squats 15 Front Squats 15 OHS 400m run 25 Strict Press 25 Push Press 25 Push Jerks 400m run 15 Hang Cleans 400m run 15 Power Snatches READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 21-18-15-12-9 KBSwings HSPU’S Metcon (No Measure) Accessory Work 5 Rounds :20 sec Farmer Carry :20 sec Front Rack Hold :20 sec OH Hold Try not to put the weight down at anytime. You can use... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds for Time 30m Bear Crawl 15 Dbell Deadlifts 30m Bear Crawl 50 DU’s Rest 1:00 READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 100m run 8 Box Jumps 16 Alt Jumping Lunges READ MORE

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