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CrossFit Cape Cod 5/30/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″ In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq. To learn...
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CrossFit Cape Cod 5/29/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian...
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CrossFit Cape Cod 5/28/18

**********TWO CLASSES ONLY TODAY  9AM AND 10AM********************** CrossFit Cape Cod – CrossFit   View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of...
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CrossFit Cape Cod 5/27/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP20 9 power snatches 95/65 15 bar facing burpees 21 box jumps 20″
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CrossFit Cape Cod 5/26/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon OPEN GYM
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CrossFit Cape Cod 5/25/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 3 rounds for time: 2 Rope Climb 4 Squat Cleans, 205/115 6 wall balls 20/14 8 L-sit pull ups 10 HSPU 12 Box Jumps, 30/24 14 TTB 16 DBS, 50/35 – 4/side Rest 2 minutes between rounds Score is total...
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CrossFit Cape Cod 5/24/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (No Measure) SPEND 15 min working with atlas stones droppping on red mat only please Metcon (Time) 3 rounds for time 8 deadlifts 255/185 run 400m 8 ring dips run 400m
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C3 barbell 5/23/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard classic 16 (No Measure) Power snatch – 75% x 2 x 3 Jerk – max for day; 80% of that x 2 x 2 4 sets: 8 DB muscle snatch Max consecutive pull-ups; 8 reps minimum/set 45 sec rest
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Crossfit Cape Cod 5/23/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Overhead Squat (3-3-3-3) Metcon (AMRAP – Reps) AMRAP7 burpee pull ups RX + Burpee muscle ups   ******** Saturdays Classes are now 7 am ,8 am and 9 am NO MORE 12:30pm thru the summer time.. Also Memorial...
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CrossFit Cape Cod 5/22/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
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