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CrossFit Cape Cod 7/26/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Reps) 7 rounds for reps of: 1 minute of muscle snatches 75/65 1 minute of overhead squats 75/65 1 minute of burpees over the barbell Rest 1 minute Score is total reps
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CrossFit Cape Cod 7/25/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard TK (AMRAP – Rounds) 20-Minute AMRAP: 8 Strict Pull-ups 8 Box Jumps, 36″/30″ 12 Kettlebell Swings, 2 pood/ 1.5 pood In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died...
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CrossFit Cape Cod 7/24/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 40-30-20-10 reps for time of: Toes-to-bars Wall-ball shots, 20/14 dumbell snatch 50/35
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CrossFit Cape Cod 7/23/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) AMRAP7 1,2,3,4….ect. squat cleans 135/95 bar facing burps Front Squat (1-1-1-1)
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CrossFit Cape Cod 7/22/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of 4. Rotate stations after each sled push. AMRAP20 100m sled push 90#/45# cal row box jumps 24″/20″ Leg Raise hold 4″-6″ off ground The team...
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CrossFit Cape Cod 7/21/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Overhead Squat (5-5-5-5)
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C3 Barbell 7/20/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) EMOM 12 Squat snatch 75-80% rest 2 min EMOM 12 Clean and Jerk 75-80% 15 min to establish a 1 rep max OHS
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CrossFit Cape Cod 7/20/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Bench Press (5-5-5-5) work up to a 5 rep max for the day Metcon (Time) 15-10-6 Thrusters 135/95 Chest 2 bar pull ups Rx+ use 165/115, bar muscle ups
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CrossFit Cape Cod 7/19/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) EMOM10 1 squat snatch 1 hang squat snatch 1 OHS Rest 3min EMOM10 1st min 10 ring dips 2nd min 10 wall balls 20/14 Same weight across on 1st EMOM think around 75% of max. 2nd EMOM focus on...
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C3 barbell 7/18/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) In a 15min window seated snatch grip deadlifts work up to 105% in a 10 min window muscle snatch x1x5 @75% 3 atemps to hit a heavy weight of a 5 rep of Bear complex un broken touch and go...
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