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CrossFit Cape Cod 10/5/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) Amrap 16 mins 8 single arm overhead squat with kb 1.5/1 12 kb swings 1.5/1 16 box jumps 24/20 200m run Metcon (4 Rounds for reps) Tabata 4 mins 20 on 10 off rowing Calories PVC Good mornings Double...
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CrossFit Cape Cod 10/4/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Franiac (Time) 21-15-9 Thrusters dumbbell 50/35 chest to bar Pull ups 5 burpees top of every minute Metcon (No Measure) 50 sit ups 1 min plank 50 sit ups 1 min plank 50 sit ups   ***** WOW!!! September went...
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C3 barbell 10/3/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) In a 15 min window. Find a 3 rep max hang snatch. take 88% of that weight and do 2 more sets of 3 Rest 3min EMOM 12 1 dead lift, 2 hang squat clean, and 2 split jerks building in weight every...
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CrossFit Cape Cod 10/3/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Back Squat (5-5-5-3-3-3-1-1) Score today is our 1 rep max. hit as heavy as you can on your 5 rep and 3 rep as well. today is 100% focus on squatting! Skill work take 10-15 min. to work on a skill you have been...
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CrossFit Cape Cod 10/2/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) Complete for time: 14,12,10,8,6,4,2 Handstand push ups 2 x reps dumbell snatch alt arms 50/35 RX+ use 75/50 So 14 HSPU, 28 DB snatches 12 HSPU, 24 snatches……….
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CrossFit Cape Cod 10/1/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Push Press (5-5-5-5) Metcon (AMRAP – Rounds and Reps) Amrap18 30′ Overhead walking lunges 95/65 10 bar facing burpees 30 double unders
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CrossFit Cape Cod 9/30/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Complete with a partner: 100 cal row 100 deadlift 135/105 80 cal row 80 hang cleans 135/105 60 cal row 60 front squats 135/105 40 cal row 40 push jerks 135/105 20 cal row 20 thrusters 135/105 10 cal row 10...
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CrossFit Cape Cod 9/29/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 21-18-15-12-9-6 Wall balls 20/14 kettle bell swings 70/53 ring dips Run 200 after each round Durante Core (No Measure) 5 rounds of 10 hollow rocks 10 v ups 10 tuck ups 10 sec hollow hold rest 1 min between rounds
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CrossFit Cape Cod 9/28/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Complete for time: 1,2,3,4,5,6,7,8,9,10 Hang Clean and Jerk 155/105 1 Rnd of Cindy after each set of HC&J 5 pull ups 10 push ups 15 air squats RX+ use 185/135
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CrossFit Cape Cod 9/27/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 Rnds FT 5 strict pull ups 100m sled pull 135/95 10 burpee box jump overs 200m kb fireman carry 2/1.5 Optional Work 2min max cal assault (Calories) 2min to establish max calories on the assault bike
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