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Crossfit Cape Cod 3-22-16

CrossFit Cape Cod – CrossFit Bench Press (3-3-3-3-3) Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number of reps performed in any of the...
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Crossfit Cape Cod 3-21-16

CrossFit Cape Cod – CrossFit Metcon (Time) 10-8-6-4-2 hang squat snatch 135#/95# ring dips box jumps 30″/24″ Optional Work Metcon (3 Rounds for reps) 3 set unbroken rest as needed between sets 5 bar muscle up 10 chest to bar pull ups 15 pull ups
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Crossfit Cape Cod 3-20-16

CrossFit Cape Cod – CrossFit Metcon (6 Rounds for reps) 3 min of work 3 min of rest of row 500m Kb’s 53#/35# rest 3 min row 500m push press 75#/45# rest 3 min row 500m wall balls 20#/14# repeat for a total of 6 rounds Reps of 2nd movement is your score  
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Crossfit Cape Cod 3-19-16

CrossFit Cape Cod – CrossFit Skill work GHDSU Get familiar with how to correctly use the GHD’s for sit ups. Working in teams of 2 or 3. Metcon (No Measure) Deck of card skill work with a 15 min clock pick 4 movements 1 for each suit face cards are 10 try to pick...
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Crossfit Cape Cod 3-18-16

CrossFit Cape Cod – CrossFit CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135#...
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Crossfit Cape Cod 3-17-16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Reps) AMRAP 25 min run 200m 2 cleans @60% of 1RM run 200m 4 cleans run 200 6 cleans run 200 8 cleans…… clean reps keep climbing by 2 every round
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Crossfit cape Cod 3-16-16

CrossFit Cape Cod – CrossFit Max Height Box Jump (Distance) Max Height Box Jump15 min to est a max height box jump Metcon (AMRAP – Rounds and Reps) AMRAP 12 min 10 snatches 95#/65# 40 double unders Optional Work Metcon (No Measure) sled push 5x 50m 2 45# plates for...
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Crossfit Cape Cod 3-15-16

CrossFit Cape Cod – CrossFit Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats Optional Work Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# Challenge Floater wod (Time) You are to row your fastest 500 meters
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Crossfit Cape Cod 3-14-16

CrossFit Cape Cod – CrossFit Metcon (Time) 2 rounds for time of 21 Burpees over the bar 15 over head squats 95#/65# 9 HSPU Weightlifting Overhead Squat (3-3-3-3-3) work up to a heavy set of 3 of over head squats Optional Work Metcon (Time) 5-4-3-2-1 of Rope climbs Back...
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Crossfit Cape Cod 3-13-16

CrossFit Cape Cod – CrossFit Metcon (Time) For time 800m plate carry 45#/25# 15 push press 115#/75# 12 squat cleans 115#/75# 9 thrusters 115#/75# 800m plate carry 9 thrusters 12 squat cleans 15 push press 800m plate carry
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