CrossFit Cape Cod – CrossFit View Public Whiteboard Snatch (Every 2:00 min X 14:00, 3 reps, building ) Metcon (Time) Conditioning 50 Alt Dumbbell Snatch 50/35# 40 Dual Dumbbell Front Squat 30 Single arm O/H lunges, 15 per side 20 Devils Press 100 DU’s READ MORE
CrossFit Cape Cod – CrossFit View Public Whiteboard Deck of Cards AMRAP 24 (AMRAP – Reps) With a deck of cards Pick 4 movements Assign to each suit. Do the number of reps on card Aces are 1 rep Face cards are 10 reps Jokers are 15 Reps READ MORE
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Row 1000 meters Then three rounds, 21, 15, and 9 reps of: toes to bar deadlifts 225/135 Row 1000 meters READ MORE
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Complete three rounds for time of: Run 800m 155/115 pound Power cleans, 21 reps READ MORE
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 3 round of 15-12-9 Thrusters right arm 50/35 Db’s Thrusters left arm strict pull ups Rx+ weighted pull ups READ MORE
CrossFit Cape Cod – CrossFit View Public Whiteboard Joshie (Time) 3 Rounds for time of: 21 Dumbbell Snatch Right Arm, 40# 21 L-Sit Pull-ups 21 Dumbbell Snatch Left Arm, 40# 21 L-Sit Pull-ups *Squat, Not Power Snatches* In honor of Army Staff Sergeant Joshua Whitaker, 23, of... READ MORE