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Crossfit Cape Cod 2-26-16

  CROSSFIT CAPE COD 2-26-16 Metcon If you plan on doing 16.1 on Saturday do skill work alternating movements for the first 10 min and 2 other movements for the last 10 min CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar...
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crossfit Cape Cod 2-25-16

CrossFit Cape Cod – CrossFit Metcon Metcon (Time) 4 rounds for time of 250m row 50 double unders 25 burpees rest 2 min between rounds   Hey guys anyone who wants to watch the Crossfit Open announcement at the box tonight feel free!! It starts at 8PM!! Can’t wait...
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crossfit Cape Cod 2-24-16

CrossFit Cape Cod – CrossFit Weightlifting Metcon (Weight) EMOM 14 working up to a heavy weight. Complete both on the minute 1 squat snatch 1 overhead squat Metcon Metcon (AMRAP – Reps) AMRAP 6 min 5 chest to bar pull ups 10 sit ups 15 overhead squats 95#/65# Rx plus...
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crossfit Cape Cod 2-23-16

CrossFit Cape Cod – CrossFit Weightlifting Front Squat (7-7-7) Find a seven rep max from the ground Metcon Metcon (Time) 3 rounds for time of 12 hang power cleans 135#/95# 9 shoulder to over head 135#/95# 6 box jumps 30″/24″ Mobility Squat mobility and hip...
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Crossfit Cape Cod 2-22-16

CrossFit Cape Cod – CrossFit Metcon Metcon (Time) 60 cal row 60 box jump overs 24″/20″ 40 cal row 40 pull ups 20 cal row 20 burpees 10 cal row 10 hspu Optional Work Metcon (Time) 3 rounds for time of 20 ttb 40 double unders
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crossfit Cape Cod 2-21-16

CrossFit Cape Cod – CrossFit Skill work 15 min of muscle up progressions or muscle up skill work Metcon CrossFit Games Open 13.3 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups
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crossfit Cape Cod 2-20-16

CrossFit Cape Cod – CrossFit Skill work 12 min of Pistol progressions squat depth work Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row...
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crossfit Cape Cod 2-19-16

CrossFit Cape Cod – CrossFit Weightlifting Thruster (5-5-5-5-5) 15 min to establish a 5 rep max thruster Metcon Metcon (AMRAP – Rounds and Reps) complete 1rep on the first min 2 reps on min two, 3 on min three.. ect. of each movement until you can no longer complete...
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February Member of the Month-Sam Miles

Q: How long have you been doing Crossfit? Sam: I was eight years old when Crossfit came into my life.  I was always around it, and I would do a teens class every now and then when they offered them, but I wasn’t consistent.  I have been doing Crossfit for exactly one year...
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crossfit Cape Cod 2-18-16

CrossFit Cape Cod – CrossFit Metcon Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Row 1000m In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. To learn more about...
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