WOD

CrossFit Cape Cod 1/20/19

January 19, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 or 3 400m run each x2 then. 120 Pull-ups 60 Clean and Jerks (75/55) 50 Clean and Jerks (95/65) 40 Clean and Jerks (105/75) 30 Clean and Jerks (115/80) 20 Clean and Jerks (135/95) RX+ do chest to...

CrossFit Cape Cod 1/19/19

January 18, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 35: 70 Dumbbell Snatches (50/35) 60 Wallballs (20/14) 50/35 Calorie Row 40 Push-ups RX + HSPU

CrossFit Cape Cod 1/18/19

January 17, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Sumo Deadlift (2-2-2-2) hit a 2 rep max for the day Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 20: 7 Kettlebell Swings (70/53) 150′ Shuttle Sprint (30′ up and back) 30′ burpee broad jumps

CrossFit Cape Cod 1/17/19

January 16, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) AMRAP 5: Buy In: 100 Double Unders then. 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders then. 8 Front Squats (115/80) 4 Burpee Box Jump...

CrossFit Cape Cod 1/16/19

January 15, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds: Run 400m 15 Toes to Bar 7 Power Clean and Jerks 135/95 RX+ 155/105 Behind the neck snatch grip press (3-3-3-3)

CrossFit Cape Cod 1/15/19

January 14, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Back Squat (5-5-5-5) work up to a 5 rep max Metcon (Time) 3 Rounds: 50 Air Squats 35 Pushups 20/15 Calorie Row

CrossFit Cape Cod 1/14/19

January 13, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds: 20 Sit-Ups 20 kettle bells 70/53 100 ft. Farmers Carry (70’s/53’s)

CrossFit Cape Cod 1/13/19

January 12, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (5 Rounds for time) 5 Rounds, On the 4:00 12 Pull-ups 15 Alternating Dumbbell Snatches (50/35) 30 walking lunges Rx + do chest to bar pull ups

CrossFit Cape Cod 1/12/19

January 11, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 21 – 15 – 9 Calorie Row Thrusters (95/65) 15 – 12 – 9 Calorie Row Hang Squat Cleans (95/65) 12 – 9 – 6 Burpees Over the Bar Overhead Squats (95/65

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CrossFit Cape Cod 1/20/19

January 19, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 or 3 400m run each x2 then. 120 Pull-ups 60 Clean and Jerks (75/55) 50 Clean and Jerks (95/65) 40 Clean and Jerks (105/75) 30 Clean and Jerks (115/80) 20 Clean and Jerks (135/95) RX+ do chest to...

CrossFit Cape Cod 1/19/19

January 18, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 35: 70 Dumbbell Snatches (50/35) 60 Wallballs (20/14) 50/35 Calorie Row 40 Push-ups RX + HSPU

CrossFit Cape Cod 1/18/19

January 17, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Sumo Deadlift (2-2-2-2) hit a 2 rep max for the day Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 20: 7 Kettlebell Swings (70/53) 150′ Shuttle Sprint (30′ up and back) 30′ burpee broad jumps

CrossFit Cape Cod 1/17/19

January 16, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) AMRAP 5: Buy In: 100 Double Unders then. 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders then. 8 Front Squats (115/80) 4 Burpee Box Jump...

CrossFit Cape Cod 1/16/19

January 15, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds: Run 400m 15 Toes to Bar 7 Power Clean and Jerks 135/95 RX+ 155/105 Behind the neck snatch grip press (3-3-3-3)

CrossFit Cape Cod 1/15/19

January 14, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Back Squat (5-5-5-5) work up to a 5 rep max Metcon (Time) 3 Rounds: 50 Air Squats 35 Pushups 20/15 Calorie Row

CrossFit Cape Cod 1/14/19

January 13, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds: 20 Sit-Ups 20 kettle bells 70/53 100 ft. Farmers Carry (70’s/53’s)

CrossFit Cape Cod 1/13/19

January 12, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (5 Rounds for time) 5 Rounds, On the 4:00 12 Pull-ups 15 Alternating Dumbbell Snatches (50/35) 30 walking lunges Rx + do chest to bar pull ups

CrossFit Cape Cod 1/12/19

January 11, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 21 – 15 – 9 Calorie Row Thrusters (95/65) 15 – 12 – 9 Calorie Row Hang Squat Cleans (95/65) 12 – 9 – 6 Burpees Over the Bar Overhead Squats (95/65

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