Month

CrossFit Cape Cod – CrossFit View Public Whiteboard Back Squat (Every 2:00 x 5 sets) Set 1: 6 reps @ 75% Sets 2-4: 4 reps @ 85% Set 5: 6 reps @ 75% Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 15 Wall Balls 20/14# 10 Chest 2 Bar Pull ups 5 Burpee Box Jump... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 100 Russian KBS 53/35# 30 DU’s 100 Lunges 30 DU’s 10 Bar MU’s 30 DU’s 10 Bar MU’s 30 DU’s 100 Abmat Sit ups 30 DU’s 100 Box Step Ups Modifications for BMU’s... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) Every 4:00 x 5 Rounds 12 Deadlifts 12 Power Cleans 12 Alt Front Rack Lunges 135/95# Core Work EMOM 9:00 Min 1: 40 sec side plank left Min 2: 40 sec side plank right Min 3: 40 sec plank READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Power Snatch & OHS OTM 10:00 2 Power Snatches 1 OHS Metcon (Time) 21-15-9 Power Snatch 75/55# OHS 75/55# 50/35 cal row 9-15-21 Power Snatches 75/55# OHS 75/55# READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 18:00 15 Box Jumps 24/20″ 12 Push Press 115/75# 9 Toes 2 Bar Accessory Work Bulgarian Split Squats 3 Rounds Each round is 10 per leg. Rest in between rounds. You can use... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (6 Rounds for reps) EMOM 30:00 Min 1: Sprawls Min 2: Medball Cleans 20/14# Min 3: Deadlifts 175/125# Min 4: 100m Run Min 5: GHD Sit ups Each round scored for reps READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Crazy Cindy (AMRAP – Rounds and Reps) “Crazy Cindy” AMRAP 20:00 5 Pull ups 10 HSPU’s 15 Front Squats 75/55# READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Weight) EMOM 12:00 Min 1: 5 Power Cleans Min 2: 5 Squat Cleans Min 3: 5 Hang Power Cleans Add weight as you go Metcon (Time) For Time 50 DU’s 40 Shoulder to OH 95/65# 30 cal row 30 Burpees over rower 30 cal... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 50-40-30-20-10 Wall Balls 20/14# KBS 50/35# RX+ 30/20# to 10′ target Sumo Deadlift High Pull (5-5-5-5-5) These are touch and go. The bar must be pulled above the clavicle. Add weight as you go. READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time Run 200m 75 Air Squats Row 500m 50 Front Rack Lunges 115/75# Row 500m 25 Back Squats (from the ground) 115/75# Run 800m READ MORE