CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) For time: 60 sit-ups 50 toes-to-bars 40 GHD sit-ups 30 pull-ups 20 strict pull-ups 10 bar muscle-ups READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) Emom24 Min 1 : run 200 m Min 2 : 12 hspu Min 3 : 15 goblet squats 53/35 Min 4 : 15 kb swings READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Barbell for boobs 10/21/18 (AMRAP – Rounds and Reps) AMRAP21 50 OHS 95/65 8 rope climbs 50 cleans 95/65 21 pull ups 50 shoulder to over head 95/65 READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 100 wall balls 20/14 buy in. then 5,6,7,8,9,10 reps of LINDA climbing deadlift 1.5 B.W. bench press B.W. squat clean 3/4 B.W. 50 double unders after each round READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 3 rounds for time of: 12 Deadlift 115/75 9 hang power cleans 6 push jerk Rest 2 minute 3 rounds for time of 12 deadlift 135/95 9 hang power cleans 6 push jerk Rest 2 minute 3 rounds for time of 12... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Reps) Amrap20 3-6-9-12-15-etc…. Man makers 50/35 Rowing calories READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Dork (Time) 6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 1.5/1 pood 15 Burpees Scaling: Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Push Press (3-3-3-3) Metcon (Time) Only working every other minute complete: 100 box jumps 30/24 100 dumbell snatch 50/35 100 sit ups 100 dumbell lunges 50/35 (goblet) READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) On a 15-minute clock, for max reps each round: From 0:00-3:00, run 400 meters then do pull-ups Rest 1 minute From 4:00-7:00, run 400 meters then do 155-lb. clean and jerks Rest 1 minute From... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Crain (Time) 2 Rounds for time of: 34 Push-ups 50-Yard Sprint 34 Deadlifts, 135# 50-Yard Sprint 34 Box Jumps, 24″ 50-Yard Sprint 34 Clean and Jerks, 95# 50-Yard Sprint 34 Burpees 50-Yard Sprint 34 Wall-Ball... READ MORE