CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) “Double Jackie” 2 Rounds 1,000m Row 50 Thrusters 45/35# 30 Pull ups READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 800m run/ 1,000m row 6 Rounds of “The Chief” 400m run/ 500m row 4 Rounds of “The Chief” 200m run/ 250m row 2 Rounds of “The Chief” “The Chief: 3 Power Cleans... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 10 Rounds for Time 5 Devils Press 50/35# 10 Pullups 35 DU’s READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Power Snatch (5 sets x 3 reps) Add weight as you go. Focus on technique and keeping bar close by sweeping into hip. Metcon (Time) 3 Rounds for Time 10 Power Snatches 95/65# 500m row 10 Front Squats 95/65# 20 Abmat Sit ups... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Core Work 4 Rounds :20 sec Bicycle Crunch :10 sec rest :20 sec Hip Lift Legs together :10 sec rest :20 sec ceiling crunches :10 sec rest Metcon (Time) Every 90 seconds for 15:00 5 KBS 70/53 7 Goblet Squats 12 KB Lunges READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Back Squat (Every 2:00 x 5 sets) Set 1: 6 reps @ 75% Sets 2-4: 4 reps @ 85% Set 5: 6 reps @ 75% Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 15 Wall Balls 20/14# 10 Chest 2 Bar Pull ups 5 Burpee Box Jump... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 100 Russian KBS 53/35# 30 DU’s 100 Lunges 30 DU’s 10 Bar MU’s 30 DU’s 10 Bar MU’s 30 DU’s 100 Abmat Sit ups 30 DU’s 100 Box Step Ups Modifications for BMU’s... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) Every 4:00 x 5 Rounds 12 Deadlifts 12 Power Cleans 12 Alt Front Rack Lunges 135/95# Core Work EMOM 9:00 Min 1: 40 sec side plank left Min 2: 40 sec side plank right Min 3: 40 sec plank READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Power Snatch & OHS OTM 10:00 2 Power Snatches 1 OHS Metcon (Time) 21-15-9 Power Snatch 75/55# OHS 75/55# 50/35 cal row 9-15-21 Power Snatches 75/55# OHS 75/55# READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 18:00 15 Box Jumps 24/20″ 12 Push Press 115/75# 9 Toes 2 Bar Accessory Work Bulgarian Split Squats 3 Rounds Each round is 10 per leg. Rest in between rounds. You can use... READ MORE