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Crossfit Cape Cod 8-6-16

CrossFit Cape Cod – CrossFit 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – Partner #1 will perform the work...
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Crossfit Cape Cod 8-5-16

CrossFit Cape Cod – CrossFit Metcon (4 Rounds for reps) 4 Rounds of: 2 Min Max double unders 60 Second static hang, pull-up bar 30 sec rest 30 Second parallett L-sit (heels above the hip crease) minus 1 rep every sec not in hold for that round *Rest 3 minutes between rounds...
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Crossfit Cape Cod 8-4-16

CrossFit Cape Cod – CrossFit Metcon (Time) For time 75 wall balls* for time 20/14 *Every time you break or rest, complete 2 rope climbs RX+ legless rope climbs, wall ball 30#/20# Optional Work WIth a Partner 400m Sled push/pull* 180/135# Rx (sled does not count)= 4(45#)/...
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Crossfit Cape Cod 8-3-16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds) EMOM for as long as possible 3 clean & jerks 1 burpee over the bar* Male @ 3/4 body weight Female at 1/2 body weight *Each min add 1 more burpee over the bar Clean and Jerk (1-1-1-1-1) 5 attempts to Establish a...
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Crossfit Cape Cod 8-2-16

CrossFit Cape Cod – CrossFit Metcon (Weight) EMOM 14:00 Every two minutes 7 back squats* 14 med ball situps** 20/14 *add weight as you go but keep good form with chest up ** Rx plus med ball GHDSU Skill work 10 minutes Your choice, weight, gymnastics, cardio Optional Work...
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Crossfit Cape Cod 8-1-16

CrossFit Cape Cod – CrossFit Metcon (3 Rounds for time) 21-15-9 reps of: Power Clean 95/65 toes to bar 5 rounds of: 1 Round of “Cindy” 3 Hang Power Snatch 135/95 For time: 30 Deadlifts 225/155 30 Calorie Row 30 Burpees Over Bar *Rest 5 minutes between workouts.
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Crossfit Cape Cod 7-31-16

CrossFit Cape Cod – CrossFit Metcon (3 Rounds for reps) AMRAP 6 6 medball cleans 20/14 6 wall balls 20 double under Rest 2 min AMRAP 8 8 medball cleans 8 wall balls 40 double unders Rest 2 min AMRAP 4 min 4 medball cleans 4 wall balls 10 double unders
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Crossfit Cape Cod 7-30-16

CrossFit Cape Cod – CrossFit Metcon (Time) 100 air squats run 1 mile 100 air squats Optional Work Metcon (AMRAP – Rounds) EMOM 10 even 1 legless rope climb odd 8 HSPU
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Crossfit Cape Cod 7-29-16

CrossFit Cape Cod – CrossFit Frantasy Land (Time) For time: 21-15-9 reps of: 95/65 thrusters Pull-ups 15-12-9 reps of: 115/75 thrusters Chest-to-bar pull-ups 12-9-6 reps of: 135/95 thrusters Bar muscle-ups Using one bar changing weight scale bar muscle ups with chest to bar...
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Crossfit Cape Cod 7-28-16

CrossFit Cape Cod – CrossFit Gymnastics Gymnastic skill work 12 min to work on HSPU, pull ups, rope climbs, pistols ect. Metcon (AMRAP – Reps) AMRAP 10 Minutes 10 Overhead Walking Lunges Left Arm 53/35 10 Kettle Bell Swings 10 Overhead Walking Lunges Right Arm NOTE:...
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