Month

CrossFit Cape Cod – CrossFit View Public Whiteboard Deadlift (5-4-3-2-1) CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″ 15 Deadlifts, 185# / 135# 15 Box Jumps, 24″ / 20″ 20 Deadlifts,... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 1,000m row then, 3 rounds 50 Du’s 25 situps 15 pushups Row 500m then, 2 rounds 50 DU’s 25 situps 15 pushups Row 1,000m READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 100 Box Step Overs 50/35’s 20″ box for everyone At the top of every minute 3 clean and jerks w/dumbbells READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Push Press (10-15 minutes to establish a heavy set of 3 reps) Metcon (AMRAP – Reps) 12:00 AMRAP 3 Push Press 95/65# 3 Toes to Bar 3 Box Jumps 24/20″ 6 Push Press 95/65# 6 Toes to Bar 6 Box Jumps then 9,9,9... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (2 Rounds for reps) 10:00 EMOM Min 1: 10 Renegade Rows 50/35 Min 2: 30 sec handstand hold REST 2:00 10:00 AMRAP 15 Wall Balls 10 Power Cleans 115/75 READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Power Snatch (15 minutes to establish 1 rep max) Metcon (Time) 5 Rounds for Time 400m run 15 Power Snatches 95/65# READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 30 Burpees 10 Back Squats 185/135 20 Burpees 20 Back Squats 165/115 10 Burpees 30 Back Squats 135/95 Core Work 3 sets 60 seond plank with 30 rest in between sets READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard PAM (team workout) (Time) PAM 300 Double Unders/600 Singles 275 sit-ups 250 air squats 200 Overhead Walking Lunges (45#/25#)/(25#/15#) 100 Deadlifts (135#/95#)/(95#/64#) One partner working at a time-Share Pam load however... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds for Time 15 KBS 53/35 12 Thrusters 115/75 Run 200m RX+ KBS 2 pood/1.5 pood thruster 135/95 READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Power Clean (Build in weight) 2 reps Every 90 seconds for 15:00 minutes Metcon (5 Rounds for reps) EMOTM for 15:00 Minute 1: 40 Double Unders Minute 2: 10 Pushups Minute 3: 8 Toes to Bar READ MORE