Month

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 24:00 EMOM Min 1: 10 Front Squats 135/95# Min 2 : 15 Ring Pushups Min 3: 30 sec of sit ups RX+ Front Squat 155/110# READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Schmalls (Time) Run 800m Then 2 Rounds of: 50 Burpees 40 Pull-ups 30 One-legged Squats 20 Kettlebell Swings, 1.5 pood 10 Handstand Pushups Then, Run 800m READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65# CrossFit Games Open 15.5... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Strict Press (5-4-3-2-1) add weight each set Build to heavy single Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 10 Push Press 115/75# 15 KBS 50/35# 20 Box Jumps 24/20″ READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Ascending Ladder 20:00 1 Chest to Bar Pullup 1 HSPU 1 Power Clean 135/95# Add 1 rep each round READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Every 5:00 x 5 Rounds 16 10m shuttle sprints (up and back 8 times) 26/21 cal row 12 Burpees 16 10m shuttle sprints SCORE= slowest time of 5 rounds READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Back Squat (3-3-3-3-3) Add weight as you go Metcon (Time) 10-9-8-7-6-5-4-3-2-1 OHS 75/45 T2Bar RX+ 95/65# READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Spicy Deck (Time) Hearts = sit ups Spades = Box Jumps Clubs = Medball Cleans 20/14# Diamonds = KBS 50/35# Aces=1 rep Face Cards = 10 reps READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 30:00 30 Alt Dbell Snatches 50/35 30 DU’s 30 Front Rack Lunges w/Dbell 30 DU’s 30 Push Press 75/55# 30 DU’s 30 Russian Twists 30 DU’s READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) “Double Jackie” 2 Rounds 1,000m Row 50 Thrusters 45/35# 30 Pull ups READ MORE