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CrossFit Cape Cod 8/12/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Complete 7 rounds: Every 90 sec. Run 200m Rest 5min Complete 7 rounds: 5 Curtis P’s 135/95 (power clean, one lunge on each leg, push press) 10 burpees over the bar Run 400m Score is time on part 2
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CrossFit Cape Cod 8/11/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) For time with a partner Complete: 150 pull-ups 120 sit-ups 90 single-leg squats, alternating 60-cal. row 30 push presses, 50’s / 35’s-lb. dumbbell One person working at a time
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C3 barbell 8/10/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic 25 (No Measure) Jerk – max for day; 80% of that x 1 x 3 Power snatch – 70% x 3 x 3 Power clean – 70% x 3 x 3 3 sets; no rest: 15 pull-ups 10 KB snatch/arm
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CrossFit Cape Cod 8/1018

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 50 box jumps, 24/20 25 handstand push-ups 40 box jumps, 20 handstand push-ups 30 box jumps, 15 handstand push-ups 20 box jumps, 10 handstand push-ups 10 box jumps, 5 handstand push-ups Rx+ use 6″...
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CrossFit Cape Cod 8/9/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) With a partner each complete: one partner works one partner rests. Row 250 meters Row 500 meters Row 1,000 meters Row 500 meters Row 250 meters
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C3 barbell 8/8/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) 12 min to establish a fast drop of a snatch balance rest 3 min 12min to establish a max over head squat rest 3 min EMOM 12 1 power hang clean & jerk 2 front squat,
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CrossFit Cape Cod 8/8/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Back Squat (3-3-3-3-3) Hit a 3 rep max for the day. 1-Mile Run (Time) Max Effort 1-Mile Run
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CrossFit Cape Cod 8/7/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 10 rounds for time of: 5 thrusters, 135/95 20 walking lunges Metcon (Weight) in a 15min window work up to a heavy complex of: power clean, hang squat clean , push jerk.
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CrossFit Cape Cod 8/6/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Optional Work QUINN (3 Rounds for reps) Quinn 0:-7:00 15 Hang power cleans 115/75 10 burpees over the bar Rest 2min 9:00-16:00 14 pull ups 14 push ups Rest 2 min 18:00-25:00 12 deadlifts 255/185 10 box jumps 30/24 10 wall...
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CrossFit Cape Cod 8/5/18

CrossFit Cape Cod – CrossFit View Public Whiteboard 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – Partner #1...
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