Month

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 30 Pullups 30 KBS 53/35# 30 Air Squats 50 DU’s 20 Pullups 20 KBS 53/35# 20 Air Squats 50 DU’s 10 Pullups 10 KBS 50/35# 10 Air Squats 50 DU’s RX+ Pistols for Air Squats READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) OTM 25:00 5 Rounds Min 1: 15 cal row Min 2: 12 Burpees Min 3: 25 situps Min 4: 20 Alt Dumbbell Snatch 50/35# Min 5: REST READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) Every 4:00 for 5 Rounds 21 KBS 50/35# 12 Toes to Bar 400m Run Try to get that 1:00 rest each round. If not, you can cut the run back. Each round will be scored individually for reps. 400m run is 1 rep. READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Bench Press (7 Rounds) 1:00 Min Max Reps :30 Rest Score= Total Reps Choose around 70-80% of 1 rep max Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 10 Front Squats 135/95 20 cal row 40 situps READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds for Time 400m Run 15 Goblet Squats 50/35# 20 Goblet Lunges 50/35# Metcon (Time) 5 Rounds for Time 400m Run 15 Goblet Squats 50/35# 20 Goblet Lunges 50/35# READ MORE

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