CrossFit Cape Cod – CrossFit Frantasy Land (Time) For time: 21-15-9 reps of: 95/65 thrusters Pull-ups 15-12-9 reps of: 115/75 thrusters Chest-to-bar pull-ups 12-9-6 reps of: 135/95 thrusters Bar muscle-ups Using one bar changing weight scale bar muscle ups with chest to bar... READ MORE

CrossFit Cape Cod – CrossFit Gymnastics Gymnastic skill work 12 min to work on HSPU, pull ups, rope climbs, pistols ect. Metcon (AMRAP – Reps) AMRAP 10 Minutes 10 Overhead Walking Lunges Left Arm 53/35 10 Kettle Bell Swings 10 Overhead Walking Lunges Right Arm NOTE:... READ MORE

CrossFit Cape Cod – CrossFit Pressing Complex (3-3-3-3) 3 strict press 3 push press 3 push jerk climbing in weight slowly until you fail. 3 reps of each Metcon (AMRAP – Rounds and Reps) AMRAP 18 10 wall balls 20#/14# 10 box jumps 30″/24″ 10 knees to elbow... READ MORE

CrossFit Cape Cod – CrossFit Back Squat (5-4-3-2-1) Metcon (Weight) EMOM 16 1 squat snatch 1 hang squat snatch 1 power snatch * building up in weight only if these look and feel good Optional Work EMOM 12 even 7 hspu odd 35 sec DU’s READ MORE

CrossFit Cape Cod – CrossFit Bench Press (2-2-2-2) 4 sets of 2 as heavy as possible Across Metcon (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 15 Push-ups 12 Ring dips 9 Push press 115/75 READ MORE

CrossFit Cape Cod – CrossFit Metcon (Time) 20 rounds for time 5 wall balls 20/14 10 1 arm KB snatch 53/35 (5 each) 15 squats READ MORE

CrossFit Cape Cod – CrossFit Metcon (Time) Run 1mile then 5 rounds of 25 push ups 500m row READ MORE

CrossFit Cape Cod – CrossFit Snatch (3-3-3-3) work up to a heavy set of 3 across Metcon (Time) 50 Back Squats 95#/75# 5 Rope Climbs 40 Back Squats 4 Rope Climbs 30 Back Squats 3 Rope Climbs 20 Back Squats 2 Rope Climbs 10 Back Squats 1 Rope Climb from the ground RX plus do... READ MORE

CrossFit Cape Cod – CrossFit Gymnastics Muscle up progressions with a 12 min clock work on ring pulls, hips to rings dips, low ring transitions Metcon (1 Rounds for reps) AMRAP 6 12 bar facing burpees 9 dead lifts 185#/135# 6 HSPU Rest 2 min AMRAP 8 12 bar facing burpees 9... READ MORE

CrossFit Cape Cod – CrossFit T.J. (Time) For Time: 10 Bench Presses, 185# 10 Strict Pull-Ups Max Thrusters, 135# Repeat the triplet until you have completed 100 Thrusters *Put Rounds in comments In honor of United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of... READ MORE