WOD

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 30:00 30 Alt Dbell Snatches 50/35 30 DU’s 30 Front Rack Lunges w/Dbell 30 DU’s 30 Push Press 75/55# 30 DU’s 30 Russian Twists 30 DU’s

Crossfit Cape Cod 1/23/2021

January 22, 2021

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) “Double Jackie” 2 Rounds 1,000m Row 50 Thrusters 45/35# 30 Pull ups

Crossfit Cape Cod 1/22/2021

January 21, 2021

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 800m run/ 1,000m row 6 Rounds of “The Chief” 400m run/ 500m row 4 Rounds of “The Chief” 200m run/ 250m row 2 Rounds of “The Chief” “The Chief: 3 Power Cleans...

Crossfit Cape Cod 1/21/2021

January 20, 2021

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 10 Rounds for Time 5 Devils Press 50/35# 10 Pullups 35 DU’s

Crossfit 1/20/21

January 19, 2021

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Power Snatch (5 sets x 3 reps) Add weight as you go. Focus on technique and keeping bar close by sweeping into hip. Metcon (Time) 3 Rounds for Time 10 Power Snatches 95/65# 500m row 10 Front Squats 95/65# 20 Abmat Sit ups...

Crossfit Cape Cod 1/19/2021

January 18, 2021

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Core Work 4 Rounds :20 sec Bicycle Crunch :10 sec rest :20 sec Hip Lift Legs together :10 sec rest :20 sec ceiling crunches :10 sec rest Metcon (Time) Every 90 seconds for 15:00 5 KBS 70/53 7 Goblet Squats 12 KB Lunges

Crossfit Cape Cod 1/18/2021

January 17, 2021

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Back Squat (Every 2:00 x 5 sets) Set 1: 6 reps @ 75% Sets 2-4: 4 reps @ 85% Set 5: 6 reps @ 75% Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 15 Wall Balls 20/14# 10 Chest 2 Bar Pull ups 5 Burpee Box Jump...

Crossfit Cape Cod 1/17/2021

January 16, 2021

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 100 Russian KBS 53/35# 30 DU’s 100 Lunges 30 DU’s 10 Bar MU’s 30 DU’s 10 Bar MU’s 30 DU’s 100 Abmat Sit ups 30 DU’s 100 Box Step Ups Modifications for BMU’s...

Crossfit Cape Cod 1/16/2021

January 15, 2021

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) Every 4:00 x 5 Rounds 12 Deadlifts 12 Power Cleans 12 Alt Front Rack Lunges 135/95# Core Work EMOM 9:00 Min 1: 40 sec side plank left Min 2: 40 sec side plank right Min 3: 40 sec plank