CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon OPEN GYM READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 5-4-3-2-1 Rope Climbs 15 Cal row 5-15,4-15….ect.. Metcon (Time) 100 kettle bells for time 70/53 start with and EMOM 5 toes to bar READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Split Jerk (2-2-2-2) quickly work up to a heavy set of 2 Metcon (Time) for time 75 Clean and jerks 95/65 NO dropping the bar from over head focus on the descent or drop as much as the pull READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 30 partner A bear crawls 200m Partner B carry’s a kettle bell 70/53 20 wall balls 20/14 while partner holds a wall sit at parallel. 20 kettle bell swings 70/53... READ MORE

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard classic 13 (No Measure) Snatch – max for day Clean & jerk – max for day Back squat – max for day 4 sets: 10 1-Arm KB swing/arm 10 pull-upsafter warm up spend 15 min working up to a max for the... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard GANNON (Time) 1 mile run then 9 rounds of: 4 strict pull up 12 hand release push ups 18 air squats then run 1 mile courtesy of Crossfit Hyannis READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 15 wall walks 30 Squat Snatches, 135/95 60 C2B Pull ups Metcon (AMRAP – Reps) AMRAP5 Front squats 225/155 Optional Work 15 min of core work READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest SKILL: Metcon... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Walsh (Time) 4 rounds for time of: 22 Burpee pull-ups 22 Back squat, 185# Run 200 meters with a 45# plate overhead In honor of U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, died on April 22,... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) “Diane” 21-15-9: Dead Lift, 225/155 HSPU Rest 10min “Squatting Elizabeth” 21-15-9: Squat Cleans, 135/95 Ring Dips READ MORE