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Crossfit Cape Cod 12-12-17

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Reps) AMRAP 12: 150 Wall Balls, 20/14 90 Double Unders 30 ring dips Rx + do muscle ups Metcon (Weight) Work up to a heavy set of: 3 Position Clean + Jerks Position 1 = Mid Thigh Position 2 = Below Knee Position 3 =...
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Crossfit Cape Cod 12-11-17

CrossFit Cape Cod – CrossFit   Metcon (Time) Teams of 2 or 3: One athlete works at a time: Row 1500m (switch every 250m) 75 Hang Power Snatches, 75/55 75 Thrusters, 75/55 75 Hang Power Snatches, 75/55 Row 1500m (switch every 250m) Optional Work assault 2 min max...
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Crossfit Cape Cod 12-10-17

CrossFit Cape Cod – CrossFit   Metcon (Time) Amrap40 with a partner each complete a full round then switch off 1 hspu 2 squat cleans 155/105 3 burpees Rx + strict HSPU, 205/135
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Crossfit Cape Cod 12-9-17

CrossFit Cape Cod – CrossFit Metcon (Time) 50 Back Squats, 155/105 then, 9-6-3 reps of: Jerk, 155/105 chest to bar pull ups Rx + take weight from the ground and do bar muscle ups instead of C2B Metcon (Weight) With a 12 min running clock: First 3 minutes: Hit 4 Clean and...
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Crossfit Cape Cod 12-8-17

CrossFit Cape Cod – CrossFit   Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Scale today is jumping pull ups. set it up so the bar is 6″ below your wrist. Lets keep this fast, but don’t compromise form.   Yes guys Just Fran today.. “Oh my god...
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Crossfit Cape Cod 12-7-17

CrossFit Cape Cod – CrossFit   Skill work Double under or triple under skill work Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Optional Work Metcon (4 Rounds for time) 4 x 750m row rest 1 min between rounds   December 15th at 6:30 p.m. Its a non...
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Crossfit Cape Cod 12-6-17

CrossFit Cape Cod – CrossFit   Metcon (Time) 30-20-10-20-30 reps of: KBS, 53/35 Box Jumps, 24/20″ row 500m after every round Optional Work Metcon (Time) 100 HSPU for time   ******Put it on the calendar****December 15th at 6:30 p.m. Its a non denominational,...
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Crossfit Cape Cod 12-5-17

CrossFit Cape Cod – CrossFit   Metcon (Time) 21-15-9 Row For Calories Power Clean, 135/95 Skill work Pistols (work on pistols for 10 min) Optional Work Week 5 muscle up progression (No Measure) After a good warm up attempt a muscle up.
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Crossfit Cape Cod 12-4-17

CrossFit Cape Cod – CrossFit   Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* Optional Work Metcon (Weight) 5 sets of: Pausing Snatch Dead (pause for 2 seconds at: knees, mid-thigh, and pockets) +...
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Crossfit Cape Cod 12-3-17

CrossFit Cape Cod – CrossFit Metcon (Time) For time: 25 Burpees 3RFT of: 10 Deads, 205/165 50 Double unders Then: 25 Burpees Metcon (AMRAP – Rounds) EMOM 16 ROW Even 100m sprint Odd- 15 sec. parellette L-sit
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