CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (No Measure) 5 Rounds NOT for time: 6 Back squats* 6 Box jumps, 30″/24″ 100′ sled pull 90/45 200m Row, sprint *As heavy as possible without a break in the set or without a breakdown in technique. READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds for time w/ a partner: 60′ double kettlebell front rack walking lunge 53#(35#) 60′ walking lunge *Unloaded 400 meter run *Partner 1 does the lunges and the run then partner 2 goes. Each... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Power Snatch (4-3-2-1) build up to a heavy single for the day Metcon (Time) 3 Rounds for time: 10 Power snatch 135#(95#) 75 Double unders *2:00 Rest between rounds READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (2 Rounds for reps) AMRAP 8:00 2 Deficit handstand push-ups (6″/4″) 4 Hang power cleans (185lbs/135lbs) **3:00 Rest AMRAP 8:00 10 Handstand push-ups 10 Hang power cleans (115lbs/85lbs) Rx+ use 225/155 then 135/95 READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For time: 20 Pull ups 30 Overhead squats 115#(75#) 20 Pull ups 20 Overhead squats 145#(100#) 20 Pull ups 10 Overhead squats 175#(125#) 20 Pull ups Overhead Squat (3-3-3) READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds for time of: Run 400 Meters 15 Front squats, 135#(95#) Row 500 Meters 15 Push Jerks, 135#(95#) rx+ 155/105 READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 Rounds on a 4 minute clock: 100′ Farmer carry –you pick the weight (dumbbells or kettle bells) 100′ over head walk–same weight. 100′ Walking lunge-(no weight) As many burpees as... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 6 Rounds with a partner: 50/35 Calorie Row 100 Double Unders 200 Meter sand bag carry 50/35 READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Clean and Jerk (3-3-3-3) Metcon (4 Rounds for reps) 4 x :20 seconds on, :10 seconds off Sit-Ups Deadlifts (155/105) Sit-Ups Deadlifts (155/105) READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) AMRAP 4 15-12-9 Wallballs (20/14) Chest to Bar Pull-ups Max Calorie Row Remaining Rest 4 minutes AMRAP 4 15-12-9 Wallballs (20/14) Toes to Bar Max Calorie Row Remaining rest 4 minutes AMRAP 4... READ MORE