Month

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 Front Squat (3-3-3-3) 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

CrossFit Cape Cod – CrossFit View Public Whiteboard Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For time: Run 800 meters 100 Sit-ups 100 Back ext. or good mornings 45#/35# Run 800 meters READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes of: Over head walking lunge, carrying 20/14 wall ball 10 steps pull-ups, 10 reps Rx+ chest to bar pull ups-25#/20 wall ball READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Complete for time: Row 500 meters Bench press, 30 reps Row 1000 meters Bench press, 20 reps Row 2000 meters Bench press, 10 reps Men-body weight bench Women-75% body weight bench READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard A: BACK SQUAT 2 X 8 @ 70% 1 rep max 2 x 6 @ 75% 1 x 8 @ 80% 1 x 6 @ 85% Long gone (5 Rounds for reps) 5 Rounds for reps: AMRAP 1:00 at each station: Wallballs (20/14) Dumbbell Snatch (50/35) Calorie Row... READ MORE