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CrossFit Cape Cod 6/15/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Scotty (AMRAP – Rounds) Complete as many rounds as possible in 11 minutes of: 5 deadlifts, 315 lb. 18 wall-ball shots, 20-lb. ball 17 burpees, over the bar Scott “Scotty” Deem, 31, of San Antonio, Texas, was...
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CrossFit Cape Cod 6/14/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) In front of a clock set for 20 minutes: 1 minute of double-unders 1 minute of 50/35 dumbbell snatches 2 minutes of double-unders 2 minutes of dumbbell snatches 3 minutes of double-unders 3...
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C3 barbell 6/13/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic 21 (No Measure) Snatch – 79% x 1 x 3 Clean & jerk – 74% x 1 x 3 Snatch pull on 2″ riser – 90% (of snatch) x 3 x 3 Front squat – 84% x 2 x 4
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CrossFit Cape Cod 6/13/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Weighted Pull-ups (3-3-3-3) Super-set pull ups and dips Weighted ring dips (3-3-3-3) work up to a heavy set of 3 weighted ring dips Metcon (AMRAP – Rounds and Reps) amrap 10 10 kettle bell swings 53/35 10 sec....
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CrossFit Cape Cod 6/12/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 4 rounds for time of: 30 push-ups 20 front squats 115/85 20 push presses 115/85 30 GHD sit-ups
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CrossFit Cape Cod 6/11/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Back Squat (5-5-5-5) Optional Work 5k Run (Time) Max Effort 5k Run
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CrossFit Cape Cod 6/10/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 25ft Burpee Broad Jump 25 KB Swings 53/35 25 KB Lunges 25 Situps
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CrossFit Cape Cod 6/9/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (10 Rounds for reps) 10 1-minute rounds of: 185/135 thrusters, 3 reps 60-yard shuttle sprint (5 yards, 10 yards, 15 yards) Max reps of chest-to-bar pull-ups Rest 2 minutes between rounds. Score is chest to...
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C3 barbell 6/8/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard classic 19 (No Measure) Snatch – max for day Clean & jerk – max for day Front squat – max for day Good morning – 3 x 10
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CrossFit Cape Cod 6/8/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Hurricane Harvey (AMRAP – Rounds and Reps) AMRAP 45 in teams of 2 complete 8 deadlifts 225/135 each 25 push ups each 52 box jumps 24/20 total 400m run with plate overhead 25/15 break up however u choose. This...
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