CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 15 Lungesters 50/35’s 15 DBell facing burpees 12 Lungesters 12 DBell facing burpees 9 Lungesters 9 DBell facing burpees Rest 3:00 9 Lungesters 9 DBell facing burpees 12 Lungesters 12 DBell... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Strict Press (5 x 3@ 80-85% of 1RM) add weight each setSame weight across Metcon (Time) For Time Partition anyway 50 HSPU’s 100 Alt DBell Snatch 50/35# 150 Sit ups 200 DU’s RX+ strict HSPU’s READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Gannon (Time) 1 mile run then, 9 rounds of: 4 strict pull ups 12 pushups 18 air squats then finish with 1 mile run READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Deadlift (Build to heavy set of 5) Then 3 sets @ that weight Metcon (AMRAP – Reps) 12:00 AMRAP 200m Run 2 Devils Press 50/35# 200m Run 4 Devils Press 50/35# 200m Run 6 Devils Press 50/35# continue to add 2 Devils Press READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Snatch Balance (Build to heavy set of 3) Metcon (Time) For Time 1,000m Row or Run 800m 50 Wall Balls 20/14# 750m Row or Run 600m 35 Wall Balls 500m Row or Run 400m 20 Wall Balls READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) PARTNER WOD 100 Russian KBS 53/35# 100 Jumping Pullups 100 Sit ups 100 Goblet Squats 53/35# 100 Cal Row 100 Deadlifts 135/95#Have a friend who might be interested in giving Crossfit a try. Bring them in as... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Strict Press (50-60% of 1RM) 10-10-10-10-10 Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 8 Box Jump overs 24/20″ 8 Push Press 115/75# READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Clean Complex (1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk) 15:00 to establish this clean complex. Build in weight, good technique, touch and go. Metcon (Time) 3 Rounds for Time 400m run 21 SDLHP 95/65# 12 Burpees RX+... READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 1,000m Row 50 Air Squats 40 Sit ups 30 Russian KBS 2.0/1.5# 20 Push ups 10 Devils Press 50/35# 1,000m Row READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 12-9-6 Shoulder to OH 155/105# 10-10-10 T2Bar Rest 2:00 21-15-9 Shoulder to OH 115/75# 10-10-10 Pullups RX+ Chest to bar pullups Bench Press (6-6-6) 70% of 1RM Same weight across READ MORE