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Crossfit Cape Cod 1-4-18

CrossFit Cape Cod – CrossFit   Macho Man (AMRAP – Rounds) EMOM for as long as possible 3 Power Cleans, 185/135 3 Front Squats, 185/135 3 Jerks, 185/135 Scale weight appropriately we are looking to get a minimum of 6-9 rounds. Optional Work 100 pull ups (Time)...
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Barbell 1-3-18

CrossFit Cape Cod – C3 Barbell Club Metcon (No Measure) Back squat (83%x3)x 5 across Snatch dead lift (110%x3)X 3 across snatch balance work up to a heavy single muscle snatch work up to a heavy single push press (80%x5)x5 across then 3 rounds for time row 500m...
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Crossfit Cape Cod 1-3-17

CrossFit Cape Cod – CrossFit Metcon (Time) 100 Kettlebell Swings for time, 70/53 Rest 2 minutes 100 Walking Lunge with dumbbell 50/35 RX plus ..Every time you break do 8 ring dips.
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Crossfit Cape Cod 1-2-18

CrossFit Cape Cod – CrossFit   Metcon (Time) 21-15-9: C2B Burpee 400m Row after each round. Metcon (AMRAP – Rounds) EMOM12 7 TTB + 35 Double unders  
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Crossfit Cape Cod 1-1-18

CrossFit Cape Cod   Metcon (Time) 5 RFT 21 Wall Balls 20/14# 14 HSPU’s 7 Deadlifts 315/205#   Happy New Year !!!!! It’s the start of a new year so new goals on the board this week!!  It could be a certain max weight, a gymnastics movement, nutrition, or...
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Crossfit Cape Cod 12-31-17

CrossFit Cape Cod – CrossFit   Clean and Jerk (1-1-1-1-1) 45 min to work up to a 1 rep max. Metcon (Time) 100 sit ups for time start with and EMOM complete 5 burpees   ***********New years day 1 class only at 10:00 am   ******************** Time to start thinking...
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Crossfit Cape Cod 12-30-17

CrossFit Cape Cod – CrossFit   Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders...
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Crossfit Cape Cod 12-29-17

CrossFit Cape Cod – CrossFit   Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Metcon (No Measure) 4 rounds not for time 10 ring rows 10 strict hspu complete ring row as horizontal as possible but maintaining a great planked position slow and controlled. If you...
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Crossfit Cape Cod 12-28-17

CrossFit Cape Cod – CrossFit   Metcon (Time) Teams of two complete: 5 RFT: 40 Wall Balls, 20/14 30 Box Jumps, 24/20 20 TTB You can split up the reps any way, but only one athlete works at a time. Rx plus use 30/20 wallballs, 30/24 box jumps Optional Work Metcon (No...
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Crossfit Cape Cod 12-27-17

CrossFit Cape Cod – CrossFit   AMRAP17 Burpee Snatch (AMRAP – Reps) AMRAP17: 40 Lateral Barbell Burpees 30 Snatch, 75/45 30 Lateral Barbell Burpees 30 Snatch, 135/75 20 Lateral Barbell Burpees 30 Snacthes, 165/100 10 Lateral Barbell Burpees AMRAP Snatch, 210/120...
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