WOD

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Complete For Time: 600m sand bag run 6 Rope Climbs 20 Squat Cleans (95/65) 600m sand bag Run 9 Rope Climbs 35 Squat Cleans (95/65) 600m sand bag Run 12 Rope Climbs 50 Squat Cleans (95/65) Rx + 135/95

CrossFit Cape Cod 3/23/19

March 22, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard snatch wave (AMRAP – Rounds) On The Minute 15 1 rep at 65% 1 rep at 70% 1 rep at 75% 1 rep at 80% 1 rep at 85% 1 rep at 70% 1 rep at 75% 1 rep at 80% 1 rep at 85% 1 rep at 90% 1 rep at 75% 1 rep at 80% 1 rep at 85% 1...

CrossFit Cape Cod 3/22/19

March 21, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon Open work out 19.5 Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes

CrossFit Cape Cod 3/21/19

March 20, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard 50-50 (3 Rounds for reps) Teams of 2 or 3: AMRAP 7: 50 Push Press (95/65) 50 Push Press (105/75) AMRAP Push Press (115/85) rest 3 minutes AMRAP 7: 50 Back Squats (115/85) 50 Back Squats (135/95) AMRAP Back Squats (155/105)...

CrossFit Cape Cod 3/20/19

March 19, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Push Press (3-3-3-3) build up to and hit a heavy set of 3 across Metcon (AMRAP – Reps) AMRAP 14 3,6,9,12,15….ect. kettle bells swings 53/35 1 arm front rack KB squats 53/35 switch arms as needed during squats

CrossFit Cape Cod 3/19/19

March 18, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP20 400m run 10 burpee box jumps 10 dead lifts 135/95 Rx+ 185/135 DL

CrossFit Cape Cod 3/18/19

March 17, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) 5 Rounds, On The 4:00: 18/14 Calorie row 15 Front Squats (95/65) 12 x Shuttle Sprints (10m) Rx + 135/95 FS Front Squat (3-3-3-3) immediately following the work out you have 8 min. to establish...

CrossFit Cape Cod 3/17/19

March 16, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For time: 10-9-8-7-6-5-4-3-2-1 Clean and Jerks 155/105 Box jumpovers 24/20

CrossFit Cape Cod 3/16/19

March 15, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time: 400m run then 30-20-10 of the following, using 1 dumbbell 50/35 Alt Dumbbell snatch DB anchored situps DB Thrusters DB plank pull thrus DB Lunges DB Push Press Finish with 400m run

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CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP20 400m run 10 burpee box jumps 10 dead lifts 135/95 Rx+ 185/135 DL