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CrossFit Cape Cod 1/29/19

CrossFit Cape Cod – CrossFit View Public Whiteboard 2019 nutriton challange baseline (Time) 9-15-21: Pull-ups Burpees over the bar Overhead Squats (95/65) RX+ chest to bar pull ups Standards: chin over the bar every rep and arms extended fully at the bottom. Burpees over...
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CrossFit Cape Cod 1/28/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Bench Press (max reps) after a solid warm up you have 3 attempt to establish max reps of bench press @ 60% of your 1 rep max. Metcon (Time) 4 Rounds: 30/21 Calorie row 30 AbMat Sit-Ups 30 Kettlebell Swings (53/35) RX+ ghdsu
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CrossFit Cape Cod 1/27/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (6 Rounds for reps) 6 Rounds: 1:00 Sumo deadlift high pulls 75/45 1:00 Thrusters (75/45) 1:00 200m run 1:00 Rest
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CrossFit Cape Cod 1/26/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Open Test (AMRAP – Reps) AMRAP 20: 50 Wallballs (20/14) 50 Double-Unders 40 Box Jumps (24/20) 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Barbell Facing Burpees 20 Cleans (145/95) 20 Jerks (145/95) 10 Snatches...
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CrossFit Cape Cod 1/25/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 60/40 Calorie row 120′ Dumbbell Walking Lunge (50’s/35’s) 35/25 Calorie row 90′ Dumbbell Walking Lunge (50’s/35’s) 20/15 Calorie row Metcon (Distance) dumbbell walking lunge for distance. Establish a max...
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CrossFit Cape Cod 1/24/19

CrossFit Cape Cod – CrossFit View Public Whiteboard clean complex (1-1-1-1) complete 1 clean from the just below the knee,1 just above the knee and the last rep from the ground. all touch and go. build up to a max for the day Metcon (Time) 3 Rounds: 15 Hang Power Cleans...
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CrossFit Cape Cod 1/23/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Push Jerk (2-2-2-2) Metcon (Time) 21 – 15 – 9 Wallballs (20/14) Pull-ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35)
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CrossFit Cape Cod 1/22/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Double-Unders (max reps unbroken) spend 15min. working on timing, positioning and try to establish a max set of Doubles. Metcon (AMRAP – Rounds and Reps) AMRAP 15: 60 Double Unders 30/21 Calorie Row 10 Power Snatches...
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