WOD

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 8 Rounds for Time 8 Sit ups 8 DBell Curls (2 dumbbells) 8 Front Squat 115/85# 100m Dumbbell curls you choose the weight an put in the notes. Make the weight challenging Accessory Work 4 Rounds 20 sec bent...

Crossfit Cape Cod 6/17/2021

June 16, 2021

Mason

CrossFit Cape Cod – CrossFit View Public Whiteboard Clean Pull (5 x 2 @ 90%) Points of Performance -Maintain back angle – Full foot – Close bar path on 2nd pull Metcon (Time) For Time 100 KBS 1.5/1.0 100 Goblet Squats Every 2 min perform 30 DU’s/60 singles

Crossfit Cape Cod 6/16/2021

June 15, 2021

Mason

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds for Time 800m run 5 OHS 155/105# 10 Lateral Burpees over bar 15 T2B Hang Snatch (4 x 1 70-80%)

Crossfit Cape Cod 6/15/2021

June 14, 2021

Mason

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 50 OH walking lunges 75/55# 50 SDLHP 50 Box Jumps 20″ everyone 50 Hang Power Cleans 50 HR Pushups

Crossfit Cape Cod 6/14/2021

June 13, 2021

Mason

CrossFit Cape Cod – CrossFit View Public Whiteboard Front Squat (5 x 3 @ 80%) Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 2 Wall Walks 20 Alt DBell Snatch 24 Air Squats RX+ 3 wall walks 36 Air Squats

Crossfit Cape Cod 6/13/2021

June 12, 2021

Mason

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 400m Run 800m Row 40 Ring Dips 60 Thrusters 45/35# 120 DU’s 60 KBS 1.5/1.0 40 Burpees 800m Row 400m Run

Crossfit Cape Cod 6/12/2021

June 11, 2021

Mason

CrossFit Cape Cod – CrossFit View Public Whiteboard Behind The Neck Jerk (3 x 3 @ 70% of Push Jerk 1RM) Metcon (5 Rounds for reps) Every 4:00 x 5 200m run 20 Medball Cleans 20/14# 10 HSPU’s RX+ Deficit HSPU’s Run is 1 rep

Crossfit Cape Cod 6/11/2021

June 10, 2021

Mason

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 7 Rounds for Time 7 Pullups 10 Wall Balls 20/14# 15 KBS 1.5/1.0 20 DU’s / 40 singles RX+ 2 Rope Climbs for pullupsWe haven’t been on the ropes in over a year. So if you want to get on the ropes...

Crossfit Cape Cod 6/10/2021

June 09, 2021

Mason

CrossFit Cape Cod – CrossFit View Public Whiteboard Muscle Clean (3 x 3 @ 50% of 1 RM) Metcon (Time) For Time Rounds 1, 3, 5 20 Front Rack Lunge Steps 95/65# 20 Sit ups Rounds 2, 4, 6 20 Push Press 95/65# 10 Lateral Burpees over Bar RX + GHD situps Push Press 115/75#

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Crossfit Cape Cod 5/17/2021

May 17, 2021

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Bench Press (Find your 5 RM) Metcon (AMRAP – Rounds and Reps) AMRAP 16:00 200m Run 10 Thrusters 95/65# 10 Pullups The run is 1 rep RX+ 115/75# C2B Pullups

Crossfit Cape Cod 3/10/2021

March 09, 2021

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard TABATA w/WALLBALL (AMRAP – Reps) Tabata Wall Ball -Wall Balls 20/14# -Med Ball Cleans -Ground to OH w/ball -Wall ball sit-up Complete all32 intervals of 20 seconds work followed by 10 seconds rest. The first interval...

Crossfit Cape Cod 3/9/2021

March 08, 2021

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (4 Rounds for reps) 4:00 x 4 Rounds 15 Cal Row 6 Power Snatch 95/65# 6 Burpee to 6″ target 4 Squat Snatch 95/65# RX+ 115/75

Crossfit Cape Cod 3/8/2021

March 07, 2021

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To...

Crossfit 3/7/2021

March 06, 2021

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 5 Pullups 10 Deadlifts 155/105# 15 Air Squats Deadlift 4×1 (1-1-1-1) Add weight as you go

Crossfit Cape Cod 3/6/2021

March 05, 2021

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Crossfit Games Open 18.1 Masters Scaled (55+)...

Crossfit Cape Cod 3/5/2021

March 04, 2021

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 7:00 25 DU’s 7 HSPU’s then 8:00 to find 1 Rep Max Thruster (weight in notes)

Crossfit Cape Cod 3/4/2021

March 03, 2021

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds for Time 6 Power Snatch 135/95# 6 Bar Facing Burpees 6 Clean & Jerk 135/95# 6 Bar Facing Burpees Rest 1:00 1 mile run for time (time in the notes)