WOD

CrossFit Cape Cod – CrossFit View Public Whiteboard EMOM 21 Skill work (AMRAP – Rounds) Pick 3 movements and a rep count for each of the three movements. Movement 1 on the first min Movement 2 on the second Movement 3 on the third min. Ect. For 7 rounds Guide for...

CrossFit Cape Cod 5/22/19

May 21, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) In teams of 2-3 For Time (35 Minute Cap): 90/60 Calorie Row, 75 Power Snatches, 75 Thrusters (55/35) 90/60 Calorie Row, 60 Power Snatches, 60 Thrusters (65/45) 90/60 Calorie Row, 45 Power Snatches, 45...

CrossFit Cape Cod 5/21/19

May 20, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds For Time: 500 Meter Row 400 Meter Run Metcon (No Measure) Skill work: EMOM 12 1st Pull ups or negatives 2nd toes to bar Pick a hard yet doable number of reps and focus on the movement

CrossFit Cape Cod 5/20/19

May 19, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds for time of: 15 Cal row 15 Power Snatch 75/55 rest 3 min. For time: 40 Handstand Push-ups 20 Back Squats 185/135 10 Rope Climbs, 15 ft rest 3 min 4 Rounds for time of: 11 Burpees, bar-facing 9 Power...

CrossFit Cape Cod 5/19/19

May 18, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For time: 800 Run “Isabel” at 115/80 800 m run “Grace” at 115/80 800 Run “Elizabeth” at 115/80 No dropping the bar from overhead or from the front rack. *squat cleans for...

CrossFit Cape Cod 5/18/19

May 17, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Calories) Class Divides into 2 Teams: 3 Rounds: Team 1: row for cal. (Team Score) Team 2: 400 Meter Sled Push 45#plate Teams Switch Movements When sled Finishes If Teams of 2-4 Each, 1 rower + sled If Teams of 5-7...

CrossFit Cape Cod 5/17/19

May 16, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 50 wall balls 20/14 50 pull ups 400m run

CrossFit Cape Cod 5/16/19

May 15, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Clean complex (work up to a heavy single) 1 squat clean, 1 hang power clean, 1 push jerk,1 split jerk Metcon (AMRAP – Rounds) EMOM 14 1st min 15 push ups 2nd min 20 pistols Scale as needed Optional Work Reminders...

CrossFit Cape Cod 5/15/19

May 14, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) Alternating On the Minute x 20 Minute 1: 3 Deadlifts Minute 2: 10 Sit-Ups + 20 Double Unders building in weight on the dead lifts start around 50% of your max. double the mount if your doing...