CrossFit Cape Cod – CrossFit Metcon (Time) 21-15-9 Thrusters, 135/95 Bar Muscle upsscale bar muscle ups with 1 pull up and 1 ring dip. Snatch (3×1 @ 90%) 3 set of 1 at 90% do not exceed in weight. focus is on jump and shrug today. Optional Work Durante Core (No... READ MORE

CrossFit Cape Cod – CrossFit   Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# Plate In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB... READ MORE

CrossFit Cape Cod – CrossFit   EMOM 21 Skill work (AMRAP – Rounds) pick 3 movements and rep count 1 on the first min 2 on the second 3 on the third for 7 rounds *weight or powerlifting no more than 15-20 sec of hard work *gymnastics 20-30 sec of work * cardio... READ MORE

CrossFit Cape Cod – CrossFit   Randy (Time) For Time: 75 Power Snatches, 75# In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. To learn more about Randy click here Metcon (No Measure) EMOM 12... READ MORE

CrossFit Cape Cod – CrossFit   Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile Run In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan. To learn more about Jerry click here Front Squat (5-5-5) hit 3 set of five... READ MORE

CrossFit Cape Cod – CrossFit   The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base... READ MORE

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Reps) Spend 12 min working with a partner or small group to establish a max time L-sit hold in the parallettes.Scales are knee tucks if that is doable extend on leg into L-sit position and alternate trying to hit the same... READ MORE

CrossFit Cape Cod – CrossFit   Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-ups In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006. To learn more about... READ MORE

CrossFit Cape Cod – CrossFit   Metcon (Time) 4 Rounds for time: 6 Deads, 315/225 12 bar facing burpees 40 DU Metcon (6 Rounds for reps) Skill/Strength work EMOM 12 Odd – 3-5 squat therapy Even – 3-5 pull ups or muscle ups This is a great time to focus on... READ MORE

CrossFit Cape Cod – CrossFit   Push Press (3×5) 3 set of 5 working sets. these are after a warm up and extremely close to a 5 rep max. climbing in weight CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3... READ MORE