Month

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Happy Turkey Day!! 5 Rnds 5 Pullups 10 Pushups 15 Air Squats 4 Rnds 8 HSPU 15 KBS 1.5/1 3 Rnds 15 Box Jumps 24/20 15 Knees to Elbow 2 Rnds 20 Wall Balls 20/14 30 Situps Finish with 50 Burpees READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 16 Deadlifts 275/185 16 Hang Power Cleans 185/125 16 Push Press 135/95 Run 800 Repeat the 16 barbell reps Run 800 Repeat the 16 barbell reps Reminder tomorrow is Thanksgiving and we will have one... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 30 Box Jumps 30/24″ 30 Ring Dips 30 Box Jumps 24/20″ 30 Push ups 30 BURPEE Box Jump overs 20″ Accessory Work Two Sets of: Bulgarian Split Squats x20 reps per leg Perform the reps at... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Back Squat (5-5-5-3-3-3-1-1-1) Add weight as you go Metcon (Time) For Time 50 Wall Balls 20/14 25 situps 50 Lunges w ball 25 situps READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner Wod 20:00 CAP You Go, I Go 10 Rounds 50 DU’s 10 Push Press 95/65# READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 10 Box Jumps 24/20″ 20 Deadlifts 185/125# Run 400m 15 Box Jumps 15 Deadlifts 225/155# Run 400m 20 Box Jumps 10 Deadlifts 275/185# Run 400m READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (2 Rounds for reps) AMRAP 7:00 6 Hang Power Snatch 75/55# 12 OHS 200m run REST 4:00 AMRAP 7:00 3 Hang Power Snatch 105/75# 6 OHS 200m run The run is 1 rep READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds for Time 400m run 10 HSPU’s 10 single arm dumbbell OHS 50/35# READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 10-20-30-40-50 Cal row 15 KBS 70/53 after each round. Finish with KBS Flight test (Time) Double unders 10-20-30-40-50-40-30-20-10 unbroken READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Front Squat (5-5-4-4-3-3-2-2-1-1 ) Every 90 seconds add weight as you go Metcon (2 Rounds for reps) EMOM 6:00 Min 1: 3 Power Cleans 165/115 Min 2: 9 Bar Facing Burpees REST 2:00 AMRAP 3:00 3 Power Cleans 135/95 6 Burpees READ MORE