CrossFit Cape Cod – CrossFit View Public Whiteboard Deck of Cards AMRAP 24 (AMRAP – Reps) With a deck of cards Pick 4 movements Assign to each suit. Do the number of reps on card Aces are 1 rep Face cards are 10 reps Jokers are 15 Reps READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 10 Dumbbell Snatch 15 V-ups 10 box jumps use dbell, barbell, kb if you don’t have a box, you can substitute with tuck jumps, mtn climbers, or jumping lunges READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 100 Shoulder to OH At the top of every minute complete 5 pushups S2OH: use barbell, dumbbells, sandbag, backpack READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) “Diane” w/ a twist 21-15-9 Deadlifts HSPU’s After each round, 50 Russian Twists. So you will finish with 50 Russian Twists then right into a mile run READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon Metcon (Time) 19-17-15-13-11-9-7-5-3-1 Goblet Squat KB Devils Swing (burpee with a KBS) KB reverse lunges lateral jump over KB 53/35 KB or any object you have to use, backpack, plate, sandbag Metcon (Time)... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 Mile In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 10 2-minute rounds of: 20 dumbbell box step-ups Max reps of dumbbell push presses Rest 2 minutes between rounds ♀ 35-lb. DBs and 16-in. box ♂ 50-lb. DBs and 20-in. box READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 ROUNDS FOR TIME 400m Run 20 SDLHP 1:00 STATIC Overhead Hold Use what ever you have borrowed or can find around 75/45 READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) EMOM15 MIN 1 – :50 MAX Double-Unders or Air Squats MIN 2 – :50 MAX Backpack Lunges MIN 3 – :50 MAX Plank Rotations Metcon (No Measure) “TABATA” 8 ROUNDS (:20 ON /... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP14 20 dumbell single arm thruster ** 10 Burpees Over dumbell **Depending on what you have for gear scale accordingly. READ MORE