CrossFit Cape Cod – CrossFit   View Public Whiteboard Squat Clean (1-1-1-1) Hit a 1 rep max for the day Metcon (AMRAP – Rounds and Reps) AMRAP 8: 3 Hang Squat Cleans (95/65) 3 Toes to Bar 6 Hang Squat Cleans (95/65) 6 Toes to Bar 9 Hang Squat Cleans (95/65) 9... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Gunny (Time) For time: 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 15: 30 Double unders 20 Box Jumps (24/20) 10 Deadlifts (245/165) Double-Unders (3 attempts of max reps unbroken) READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Victoria (Time) 5 Rounds for time: 10 Thrusters (95/65) 14 Box Jumps 24/20” 12 SDHP (95/65) 12 Burpees 27 KB Swings (53/35) READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Squat Snatches (95/65) Overhead Squat (3-3-3-3) work up to a heavy set of 3 for the day READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) Complete for Time: 1500m Row 100 Double Unders 50 wall balls 20/14 100 Double Unders 1500m Row READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Sumo Deadlift (1-1-1-1) hit a 1 rep max for the day Metcon (No Measure) 3 Rounds, Not for Time: 10 Strict Toes to Bar 20 Romanian Deadlifts (45/35) 30 Abmat Sit-Ups 40 Banded Good Mornings READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Reps) Teams of 2 or 3 AMRAP 25: 70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Power Snatches (75/55) 60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches (95/65) 50/35 Calorie Row, 50... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) Complete for time: Run 800m then 3 rounds of: 5 rope climbs 25 back squats 185/135 then run 800m READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Hang Power Clean (3-3-3-3) work up to a heavy set of 3 Metcon (Time) 3 Rounds for time: 20 Hang Power Cleans (95/65) 20 Front Squats (95/65) 20 Push Press (95/65) RX + 115/75 READ MORE