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Crossfit Cape Cod 12-21-16

CrossFit Cape Cod – CrossFit Overhead Squat (5-4-3-2-1) establish a 1 rep max for the day Metcon (AMRAP – Rounds) EMOM 16 even 1 round of cindy 5 pull ups, 10 push ups, 15 squats odd 15 wall balls 20/14 30#/20 10′ target Metcon (No Measure) squat therapy 10x on...
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Crossfit Cape Cod 12-20-16

CrossFit Cape Cod – CrossFit CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, 135# / 75# 20 Burpess to a 6″ target 30 Snatches, 165# / 100#...
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Crossfit Cape Cod 12-19-16

CrossFit Cape Cod – CrossFit Metcon (Time) 3 rounds for time of: Row 50 calories 150 double-unders 50 walking lunges Optional Work Metcon (Time) 10-8-6-4-2 reps for time of: Muscle-up Box jump, 40/30   Hey guys we have the Lurong challenge starting on January 16th and...
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Crossfit Cape Cod 12-18-16

CrossFit Cape Cod – CrossFit Metcon (Time) Run 400 50 Wall Balls 20/14 Run 400 40 dead lifts 135/95 Run 400 30 Chest To Bar Pull Ups Run 400 20 Cleans 135/95   Hey guys we have the Lurong challenge starting on January 16th and also the winter warrior¬†starting January...
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Crossfit cape cod 12-17-16

CrossFit Cape Cod – CrossFit 60/90/150 Thruster,BFF,ROW (Time) 30- 95/65 thrusters 20 bar facing burpees 50 cal row 20-115/75 thrusters 30 bar facing burpees 50 cal row 10- 135/95 thrusters 40 bar facing burpees 50 cal row
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Crossfit Cape Cod 12-16-16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 15-ft. rope climbs, 2 ascents 20 one-legged squats, alternating 40 double-unders Optional Work Metcon (Time) 6 Rounds yoke carry 30′ up turn around...
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Crossfit Cape Cod 12/15/16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 15 minutes of: 5 goblet squats 53/35 10 KB swings 15 back step goblet lunges
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Crossfit Cape Cod 12-14-16

CrossFit Cape Cod – CrossFit Behind The Neck Jerk (1-1-1-1-1-1-1) work up to a 1 rep max for the day Metcon (Time) 21-18-15-12-9-6-3 reps for time of: power cleans 95/65 Sit-ups wall balls 20/14
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Crossfit Cape Cod 12-13-16

CrossFit Cape Cod – CrossFit Metcon (Time) 5 rounds for time of: Row 250 meters 25 thrusters 45/35 15 toes-to-bars Pistols (4 sets max reps) skill work Optional Work Metcon (No Measure) In 6 Sets 35 Weighted Chest To Bar Pull Ups 35 Handstand Push Ups 1 Box Squat (Per...
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Crossfit Cape Cod 12-12-16

CrossFit Cape Cod – CrossFit Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Hang Power Snatch (2-2-2-2) Optional Work Snatch Pull (5-4-3-2-1)
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