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Crossfit Cape Cod 9-16-16

CrossFit Cape Cod – CrossFit Push Jerk (4-4-4-4) work up to your heaviest set of 4 for the day. If you are doing wodapalooza do a push jerk from the front rack then from the back. back and forth for 4 reps total. to help work on the bear complex transfer under heavy load....
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Crossfit Cape Cod 9-15-16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds and Reps) In teams of 2, complete as many rounds as possible in 15 minutes of: 7 Thrusters, 95#(65#) 7 Burpees over the bar 7 Pull-ups *1 partner will complete a whole round before next partner goes.
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Crossfit Cape Cod 9-14-16

CrossFit Cape Cod – CrossFit Metcon (4 Rounds for reps) 6 min at each station- rest 1 min after each station station1 20 GHDSU run 200m station 2 5 wall walks 15 med ball cleans 20/14 station 3 single arm KB over head squats x5 each side 53/35 30′ burpee broad jumps...
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Crossfit Cape Cod 9-13-16

CrossFit Cape Cod – CrossFit Metcon Pick one of the following. If you are doing the lurong challange please have someone judge you after they look at the movement standards. 17 min time cap! Baseline L1 (Time) 1 Round for Time: Opens 500 Meter Row 40 Air Squats 30 Wall Sit...
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Crossfit Cape Cod 9-12-16

CrossFit Cape Cod – CrossFit Front Squat (5-5-5-5) 4 sets of 5 heavy sets same weight across Metcon (Weight) EMOM 12 1 power clean & 1 squat clean building in weight as heavy as possible
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Crossfit Cape Cod 9-11-16

CrossFit Cape Cod – CrossFit 9-11 Tribute (Time) 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 85#) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (170# / 120#) 11 HSPUs 11 KB Swings (2 pood / 1.5 pood) 11 Toes to Bar 11 Deadlifts (170#...
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Crossfit Cape Cod 9-10-16

CrossFit Cape Cod – CrossFit Overhead Squat (3-3-3-3) 4 sets of a real heavy 3 across Metcon (Time) 2-4-6-8-10-12 ring dips knees to elbow squat snatch 135/95
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Crossfit Cape Cod 9-9-16

CrossFit Cape Cod – CrossFit Shoulder Press (3-3-3-3) Metcon (3 Rounds for time) 15-12-9 reps for time of: Thrusters 95/65 Pull-ups Rest 5 minutes 12-9-6 reps for time of: Thrusters 95/65 Pull-ups Rest 5 minutes 9-6-3 reps for time of: Thrusters 95/65 Pull-ups * Rx plus...
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Crossfit Cape Cod 9-8-16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 min 2 rope climbs 5 hang power cleans 135/95 10 knees to elbow 15 push ups   ***  We have 4 People registered for the Lurong Challenge. Way to go guys!. Lets all get serious about our...
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Crossfit Cape Cod 9-7-16

CrossFit Cape Cod – CrossFit Deadlift (5-5-5-5) work up to a 5 rep max set for the day. Metcon (AMRAP – Rounds) EMOM 16 even -12 KBS 70/53 odd -1 dead lifts at today max weight and 5 bar facing burpees Optional Work L sit core work from the hang.   ***** OK guys...
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