WOD

Crossfit Cape Cod 4/13/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Deadlift (Build to heavy set of 5) Then 3 sets @ that weight Metcon (AMRAP – Reps) 12:00 AMRAP 200m Run 2 Devils Press 50/35# 200m Run 4 Devils Press 50/35# 200m Run 6 Devils Press 50/35# continue to add 2 Devils Press

Crossfit Cape Cod 4/12/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Snatch Balance (Build to heavy set of 3) Metcon (Time) For Time 1,000m Row or Run 800m 50 Wall Balls 20/14# 750m Row or Run 600m 35 Wall Balls 500m Row or Run 400m 20 Wall Balls

Crossfit Cape Cod 4/11/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) PARTNER WOD 100 Russian KBS 53/35# 100 Jumping Pullups 100 Sit ups 100 Goblet Squats 53/35# 100 Cal Row 100 Deadlifts 135/95#Have a friend who might be interested in giving Crossfit a try. Bring them in as...

Crossfit Cape Cod 4/10/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Strict Press (50-60% of 1RM) 10-10-10-10-10 Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 8 Box Jump overs 24/20″ 8 Push Press 115/75#

Crossfit Cape Cod 4/9/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Clean Complex (1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk) 15:00 to establish this clean complex. Build in weight, good technique, touch and go. Metcon (Time) 3 Rounds for Time 400m run 21 SDLHP 95/65# 12 Burpees RX+...

Crossfit Cape Cod 4/8/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 1,000m Row 50 Air Squats 40 Sit ups 30 Russian KBS 2.0/1.5# 20 Push ups 10 Devils Press 50/35# 1,000m Row

Crossfit Cape Cod 4/7/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 12-9-6 Shoulder to OH 155/105# 10-10-10 T2Bar Rest 2:00 21-15-9 Shoulder to OH 115/75# 10-10-10 Pullups RX+ Chest to bar pullups Bench Press (6-6-6) 70% of 1RM Same weight across

Crossfit Cape Cod 4/6/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) E5MOM 25:00 400m Run 50 Du’s 20 KBS 1.5/1.0 pood 10 Dbell push ups + row 50/35#

Crossfit Cape Cod 4/5/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Front Squat (3-3-3) 2 second pause in bottom. Build weight over 3 sets Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 12 Front Rack Lunge 6/6 135/95# 12 lateral burpees over bar 100 m OH plate carry 45/25#

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Crossfit Cape Cod 3/10/2021

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

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

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

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

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

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

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)

Crossfit Cape Cod 3/3/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 100 Cal Row 80 Wall Balls 20/14 60 Pistols 40 C2B 20 Box Jumpovers 24/20″

Crossfit Cape Cod 3/2/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 35 Back Squats 135/95# 400m Run/500m row 25 Front Squats 115/75# 400m Run/500m row 15 OHS 95/65# 400m Run/500m row EMOM 10:00 OHS 2 Reps OHS Add weight as you go

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