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C3 Barbell 10/12/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) (15-18 min) work up to a 3 rep hang squat clean (15-18 min) heaving snatch balance work up to a heavy double (15 min) tempo Box squats legs just below parallel 1 set of 5 every 3 min. 5 x 5...
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CrossFit Cape Cod 10/12/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard challenge wod1 (5 Rounds for reps) Five rounds for time with a 4 min clock 15 wall balls 20/14 30 med ball cleans 20/14 max cal row rest 2 min between rounds Score is calories rowed only
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CrossFit Cape Cod 10/11/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Complete 3 rounds for time of: 10 Deadlift 225/135 20 front step lunges 135/95 30 toe 2 bar 40 burpees 500m row 60 sit ups
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C3 barbell 10/10/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) After your warmed up 12 min to establish a 1 rep max OHS rest 5 min EMOM 10 1 Squat snatch 75-80% EMOM 10 1 Clean and Jerk 75-80% rest 3 min In 15 min establish a 1 rep max behind the...
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CrossFit Cape Cod 10/10/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) EMOM12 You choose the weight: 1 hang power clean, 2 front squats , 2 jerks Rest 3 min Then 2,4,6,8,10 C2B Back squats 155/105 Rest 3 mins 10,8,6,4,2 Pull ups Back squats 135/95 Score is your total time...
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CrossFit Cape Cod 10/9/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (4 Rounds for reps) 4 rounds for reps 1 min of rope climbs 1 min of air squats 1 min of push ups 3 min to run 400m Rest remainder of 3 minutes after run before starting next round
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CrossFit Cape Cod 10/8/18

CrossFit Cape Cod   View Public Whiteboard Metcon (Time) With a partner complete: 4 Rounds FT 20 cal row 20 GHDSU 20 thruster 135/95 20 synchronized bar facing burpees 20 partner push ups w/clap (Facing each other) 20 wall balls 20/14 20 pull ups 2 rope climbs  ...
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Crossfit Cape Cod 10-7-18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap30 3,6,9,12,15,18,21,24,…….ect. Toes to bar kettle bell swing 53/35 Kettle bell push press 53/35 Alt. arms every 3 reps Run 400 after
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CrossFit Cape Cod 10/6/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 40 cal row 35 wall balls 20/14 2 complexes consisting of ( 5 deadlift, 4 hang clean, 3 front squat, 2 jerks @ 135/95) 15 box jumps 24/20 30 cal row 25 wall balls 2 complexes 10 box jumps 20 cal row 15...
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C3 Barbell 10/5/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) In 15 min. work up to work up to a heavy squat snatch with 2 sec pause in the bottom of squat. In a 15 min window: power clean and jerk work up to a max for the day. In a 15 min window: work up...
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