CrossFit Cape Cod – CrossFit   View Public Whiteboard Hang Power Clean (3-3-3-3) find a 3 rep max for the day Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For time: 80 box jumps 24/20 70 Burpees 60 Sit-ups 50 Kettlebell swings, 53/35 40 handstand push ups READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP35 10 kettle bell swings 53/35 20 wall balls 20/14 30 double-unders run 200m READ MORE

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard classic 19 (No Measure) Snatch – max for day Clean & jerk – max for day Front squat – max for day Good morning – 3 x 10 READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Dunn (AMRAP – Rounds) Complete as many rounds as possible in 19 minutes of: 3 muscle-ups 1 shuttle sprint, 5 yards, 10 yards, 15 yards 6 burpee box jump-overs, 20-in. box On the burpees, jump over the box... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 5 rounds for time of: 400-m run 15 left-arm dumbbell snatches, 50/35 15 right-arm dumbbell snatches, READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Complete 7 rounds: Every 90 sec. Run 200m Rest 5min Complete 7 rounds: 5 Curtis P’s 135/95 (power clean, one lunge on each leg, push press) 10 burpees over the bar Run 400m Score is time on part 2 READ MORE