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CrossFit Cape Cod 2-22-18

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
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barbell 2-21-18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) Snatch (70%x1)x8 Snatch grip deadlift work up to 110% Squat clean (80%X1)X8 Jerk – work up to a max for the day. 3 sec. hold in catch and in finish position. SQUEEZE and Focus...
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CrossFit Cape Cod 2-21-18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Thruster (3-3-3-3) Metcon (Time) 10-9-8-7-6-5-4-3-2-1 reps of: Thrusters, 95/65 30 Double unders after every round of thrusters. Rx + 135/95
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CrossFit Cape Cod 2-20-18

CrossFit Cape Cod – CrossFit   View Public Whiteboard CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box...
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CrossFit Cape Cod 2-19-18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 25-20-15-10-5 reps for time of: Wall Balls, 20/14 Power Cleans, 135/95 Rx+ 30/20 WB and 155/105 PC Back Squat (2-2-2-2-2-2)
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CrossFit Cape Cod 2-18-18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP20 20 overhead walking lunges 45/25 plate 15 toes to bar 10 kettle bell swings 53/35 (Scale TTB with Toes to rings)
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CrossFit Cape Cod 2-17-18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Blitzen (Time) 5 Rounds: 20/15 Calorie Row 10 Thrusters 115/85 *12 minute cap Front Squat (3-3-3-3-3)
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Barbell 2-16-18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) Snatch (60% x 1) x 10 Clean and Jerk (60% x 1) x 10 2 rounds no rest 20 sit ups 20 pull ups 20 push ups
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Crossfit Cape Cod 2-16-18

CrossFit Cape Cod – CrossFit   Frank the Tank (3 Rounds for reps) AMRAP 5: 50 Wall Ball Buy-In 20/14 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5:00 AMRAP 5: 35 Wall Ball Buy-In 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5:00 AMRAP 5: 20 Wall Ball...
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CrossFit Cape Cod 2-15-18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Shoulder Press (1-1-1-1-1) Goal is to increase load on each of the 15 working lifts. Push Press (1-1-1-1-1) Push Jerk (1-1-1-1-1)   Hey Guys The CrossFit open is Just One week away. We will be doing the open...
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