Month

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 7 Rounds for Time 7 Dumbbell Push Jerks, pick load 12 Dumbbell Renegade Rows, pick load 7 Burpees over dumbbell Note weight used in the notes READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Alexander (Time) 5 rounds for time of: 31 Back Squats, 135# 12 Power Cleans, 185# In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012 To learn more about... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 4 Rounds for Reps 3:00 AMRAP 10 Alt Dumbbell snatch 50/35 20 Goblet Alt Step Back lunges Rest 1:00 Weightlifting Power Snatch (every 90 seconds for 15 minutes 1 snatch @ 80-85%) Focus... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Partner Wod 12 Rounds Alternate with Partner (each person does 6 rnds) Run 200m w/ ball, sandbag, plate 7 knees to elbows 10 OHS @ 115/75 READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP Run 400m 12 HSPU’s 9 Front Squats 135/95# 6 Box Jumpovers 24/” READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard () Metcon (Time) “White Clawz” 21-15-9 Deadlift (135/95) Shoulder to Overhead (135/95) Time Cap: 12 Minutes If you are not doing the Hyannis comp, your rep scheme will be 21-15-9-6-3 and adding in weighted situps. READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) “Summer Catch” Every 4:00 for 4 rounds 500/400m Row 15 Box Jumps (24/20) Max Toes to Bar *Score is total reps of Toes to Bar READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) *This workout will be scored separately- Part A is scored for time and Part B is scored as weight lifted. “Local’s Revenge” Part A In a 20 minute window (for both Part A and B) 30 Bar Facing... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) “Outstayed Welcome” 5 Rounds 50 Double Unders 10 DB Thrusters (50/35s) Time Cap: 12 Minutes Skill work: Pick a movement or accessory work or mobility and work on that for 10:00 READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Alexander (Time) 5 rounds for time of: 31 Back Squats, 135# 12 Power Cleans, 185# In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012 To learn more about... READ MORE