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CrossFit Cape Cod 11/16/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Banded Deadlifts (banded deadlifts same weight across all 5 sets) 4-4-4-4-4 Metcon (Time) 2 rounds for time of: 10 strict ring dips 20 bar facing burpees 30 dead lifts 225/155 40 wall balls 20/14 Rx+ do bar muscle...
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CrossFit Cape Cod 11/15/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Back Squat (8-8-8-8) Metcon (Time) 5 rounds for time: 20 kb front rack walking lunges 53’s/35’s 10 kb front rack squats
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C3 barbell 11/14/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic day 2 (No Measure) Power snatch – 80% x 1 x 4 Power clean + power jerk – 80% (of PC) x 1 x 4 Overhead squat – 80% x 1; 70% x 2 x 2 4 sets; no rest: 10 pull-ups 10 sandbag...
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CrossFit Cape Cod 11/14/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (3 Rounds for reps) In teams of 2 complete: 0-10:00 1 mile run max reps of C &J 135/95 10-13 REST 13:00-20:00 run 800m max reps power snatch 115/75 20-23 REST 23- 27:00 run 400m max reps of Thrusters...
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CrossFit Cape Cod 11/13/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 4 rounds for time: 200m run 30 kb squat cleans 53/35 10 wall walks Optional Work Metcon (No Measure) 100 barbell twists
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CrossFit Cape cod 11/12/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds) EMOM5 5 dead lifts 265/185 5 box jumps 24/20 rest 2 min EMOM5 25 double unders 6 HSPU’s rest 2 mn EMOM5 10 pull ups 5 STOH 95/65 RX + DL 315/225, 8 HSPU, STOH 135/95
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CrossFit Cape Cod 11/11/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP15 250-meter row 10 push press 135/95 20 sit-ups RX + 155/105 push press, GHDSU
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CrossFit Cape Cod 11/10/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Back Squat (5-5-5-5) Metcon (Time) 42-30-18 reps for time of: Wall-ball shots, 20/14 wall ball sit-ups
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CrossFit Cape Cod 11/9/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Viola (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 power snatches, 95 lb. 17 pull-ups 13 power cleans, 95 lb. Post rounds completed to comments. U.S. Army Staff Sgt....
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CrossFit Cape Cod 11/8/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 5 rounds for time of: 15 Thrusters 115/75 20 toes to bar 3 rope climbs 15′
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