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CrossFit Cape Cod 1/28/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 Complete For Time: 100/70 Calorie Row 75 Box Jump Overs (24/20) 50 kettle bells 70/53 15 Rope Climbs 50 kettle bells 70/53 75 Box Jump Overs (24/20) 100/70 Calorie Row
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CrossFit Cape Cod 1/27/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Hang Clean (1-1-1-1) Metcon (Time) 2 rounds for Time: 50 Burpee pull ups 40/30 Calorie Row 30 Hang Squat Cleans (115/80)
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CrossFit Cape Cod 1/26/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Weight) On the 3:00 x 8 Rounds: 21 Plate Hops with (45# plates) 200m Sprint 6 Deadlifts building in weight Score is total weight lifted for all rounds
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CrossFit Cape Cod 1/25/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 35: 400m run 3 Rounds of “Cindy” 10 Power Snatches (115/80) Snatch (2-2-2-2)
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CrossFit Cape Cod 1/24/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time: 50-40-30-20-10: Double Unders AbMat Sit-ups Directly Into… 5-10-15-20-25: Kettlebell Swings (53/35) Wallballs (20/14)
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CrossFit Cape Cod 1/23/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Push Jerk (3-3-3-3) Metcon (Time) For Time: 1,000 Meter Row Directly into… 3 Rounds 21 Deadlifts (135/95) 15 Lateral Barbell Burpees 9 Push Jerks (135/95)
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CrossFit Cape Cod 1/22/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time: 100 Double Unders, 50 Air Squats, 25 Push-ups 80 Double Unders, 40 Air Squats, 20 Push-ups 60 Double Unders, 30 Air Squats, 15 Push-ups 40 Double Unders, 20 Air Squats, 10 Push-ups 20 Double Unders,...
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CrossFit Cape Cod 1/21/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) 5 Rounds (On the 5:00) Complete: 5 Dumbbell Hang Clean and Jerk (Left Arm) 5 Dumbbell Hang Clean and Jerk (Right Arm) 10 Alternating Dumbbell Power Snatches (50/35) 10 Chest to Bar Pull-ups...
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CrossFit Cape Cod 1/20/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) EMOM10 1st min, 2 rope climbs 2nd min. 12 hand release push ups Metcon (Time) 3 Rounds: 500 Meter Row 12 Front Squats (155/105) 21 Box Jump Overs (24/20)
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CrossFit Cape Cod 1/19/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 23: 10 wall ball sit ups 20/14 10 Strict Presses (95/65) 100 Walking Lunges
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