CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) Burpee + 185/135 back-squat ladder Rest 3 minutes Burpee + 115/75 shoulder-press ladder Rest 3 minutes Burpee + 245/185 deadlift ladder For the ladder pattern, perform 1 rep of each exercise the... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Hang Power Snatch (2-2-2-2) Metcon (AMRAP – Rounds and Reps) AMRAP12 6 hang power snatch 95/65 6 box jump overs 24/20 READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 6 rounds for time: 400m run 7 reps 115/75 front rack lunge 14 kettlebell swings, 2/1.5p READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Hortman (AMRAP – Rounds and Reps) 45-Minute AMRAP of: 800m Run 80 Squats 8 Muscle-ups In honor of U.S. Army Captain John D. Hortman, 30, of Inman, SC, died on August 8, 2011 To learn more about Hortman click here READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Back Squat (5-5-5-5) READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Bench Press (5-5-5-5) Metcon (No Measure) Emom14 1st min. 8 thursters 115/75 2nd min. 15/12 cal row. READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Sher (Time) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Rep Rounds for Time Squat Cleans (3/4 Bodyweight) x 2 Burpee Pull-ups (Dead Hang) x 3 Double Unders Time Cap: 1 hour READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time of: 30 kettle bell swings 70/53 400-meter run 50 air squats READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time of: 25 push presses, 95/65 50-cal. row 100 double-unders READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Maggie (Time) 5 Rounds For Time of: 20 Handstand Push-ups 40 Pull-ups 60 Pistols, alternating legs READ MORE