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Crossfit Cape Cod 4-27-16

CrossFit Cape Cod – CrossFit Snatch (1-1-1-1-1) after the warm up you have 20 min to establish a 1rep max snatch for the day. Metcon (AMRAP – Reps) AMRAP 6 min 10 power snatches 75#/55# 10 burpees over the bar Metcon (No Measure) 4 rounds not for time 20 pvc or...
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Crossfit Cape Cod 4-26-16

CrossFit Cape Cod – CrossFit Metcon (3 Rounds for reps) Bodyweight Back Squat Ladder Rest 3:00 3/4 Bodyweight Push Press Ladder Rest 3:00 1 1/2 Bodyweight Deadlift Ladder Each ladder is 1 the first minute, 2 the second minute, 3 the third etc. Break it up as you need to...
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Crossfit Cape Cod 4-25-16

CrossFit Cape Cod – CrossFit Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Optional Work Metcon (AMRAP – Reps) EMOM 12 paralette HSPU farmers carry 20′ AS HEAVY AS POSSIBLE! score is total reps of HSPU
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Crossfit Cape Cod 4-24-16

CrossFit Cape Cod – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 min of 15-foot rope climbs, 2 ascents 10 ring dips 20 sit ups
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Crossfit Cape Cod 4-23-16

CrossFit Cape Cod – CrossFit Optional Work Pistols (12-12-12) Pistol progressions or air squat work. work on a box or in bands or work with weight if you are proficient at them. Metcon (Time) In teams of 2 or 3 each athlete must complete 2 full rounds each of 1000m row 25...
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Crossfit Cape Cod 4-22-16

CrossFit Cape Cod – CrossFit Metcon (Time) 50-40-30-20-10 Wall balls 20#/14# kettle bells 53#/35# Sumo Deadlift (5-5-5-5-5) Optional Work Metcon (Time) 30 burpee muscle ups for time scale in low rings with foot assistance.
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Crossfit Cape Cod 4-21-16

CrossFit Cape Cod – CrossFit Metcon (Time) For time run 200m 75 air squats row 500m 50 front rack lunges 115#/75# row 500m 25 back squats 115#/75# (from ground) run 800m
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Crossfit Cape Cod 4-20-16

CrossFit Cape Cod – CrossFit DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 To learn more about DT click here Clean and Jerk...
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Crossfit Cape Cod 4-19-16

CrossFit Cape Cod – CrossFit Thruster (3-3-3-3-3) From the ground establish a 3 rep max Metcon (AMRAP – Reps) EMOM 30 min EVEN- 5 thrusters 95#/65# and max number of DU’s ODD- Rest Score is total number of double unders all 15 rounds RX plus do Thrusters @115#/75#
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Crossfit Cape cod 4-18-16

CrossFit Cape Cod – CrossFit Gymnastics Metcon (Time) 6 rounds for time of run 400m 10 toes to bar 10 parallette dips (heels on the ground) 10 parallette push ups L-Sit (20 sec hold – rest 40 sec 5 rnds) in parallettes 20 sec L-sit hold scale with knee tuck or one leg...
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