Month

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Every 4:00 x 6 Rounds 100m Farmer Carry w Kbell 70/53’s 10 Dumbbell Step Overs 50/35’s 24/20″ 200m Run Reps each round are 12 RX+ Every 3:00 x 8 Rounds READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) The Hateful Eight 8 RFT 8 Push ups 8 Sit ups 8 Air Squats 8 Pull ups 8 Deadlifts 95/65# 8 Hang Power Cleans 95/65# 8 Shoulder to OH 95/65# 8 Cal Row RX+ GHD Sit ups and C2B Pullups READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Wall Ball Face Off 7 Rounds :30 sec wall balls 20/14# :30 sec rest Score= Total Wall Balls Back Squat (2-2-2-2-2 add weight as you go) READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press, 115# 30 Pull-upsIn honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.To... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 50/35 Cal Row 50 single dbell Hang Clean & Jerk 50/35# 50 single dbell lunge READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds for Time 10 Front Squats 155/105# 10 C2B Pull ups 10 Bar Facing Burpees Accessory Work 50 Tricep Pulldowns 50 Band Pullaparts READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 400m Run 30 Hang Power Clean 135/95# 15 Deadlifts 135/95# 400m Run 15 Deadlifts 165/115# 30 Power Cleans 165/115# 400m Run Metcon (Time) For Time 400m Run 30 Hang Power Clean 135/95# 15 Deadlifts... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 50 Air Squats 25 Sit ups 20m Bear Crawl (up and back or 2 full times around your square) 15 Burpees RX + 10m Handstand Walk READ MORE