WOD

CrossFit Cape Cod 8/23/19

August 22, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds for time w/ a partner: 60′ double kettlebell front rack walking lunge 53#(35#) 60′ walking lunge *Unloaded 400 meter run *Partner 1 does the lunges and the run then partner 2 goes. Each...

CrossFit Cape Cod 8/22/19

August 21, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Power Snatch (4-3-2-1) build up to a heavy single for the day Metcon (Time) 3 Rounds for time: 10 Power snatch 135#(95#) 75 Double unders *2:00 Rest between rounds

CrossFit Cape Cod 8/21/19

August 20, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (2 Rounds for reps) AMRAP 8:00 2 Deficit handstand push-ups (6″/4″) 4 Hang power cleans (185lbs/135lbs) **3:00 Rest AMRAP 8:00 10 Handstand push-ups 10 Hang power cleans (115lbs/85lbs) Rx+ use 225/155 then 135/95

CrossFit Cape Cod 8/20/19

August 19, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For time: 20 Pull ups 30 Overhead squats 115#(75#) 20 Pull ups 20 Overhead squats 145#(100#) 20 Pull ups 10 Overhead squats 175#(125#) 20 Pull ups Overhead Squat (3-3-3)

CrossFit Cape Cod 8/19/19

August 18, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds for time of: Run 400 Meters 15 Front squats, 135#(95#) Row 500 Meters 15 Push Jerks, 135#(95#) rx+ 155/105

CrossFit Cape Cod 8/18/19

August 17, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 Rounds on a 4 minute clock: 100′ Farmer carry –you pick the weight (dumbbells or kettle bells) 100′ over head walk–same weight. 100′ Walking lunge-(no weight) As many burpees as...

CrossFit Cape Cod 8/17/19

August 16, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 6 Rounds with a partner: 50/35 Calorie Row 100 Double Unders 200 Meter sand bag carry 50/35

CrossFit Cape Cod 8/16/19

August 15, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Clean and Jerk (3-3-3-3) Metcon (4 Rounds for reps) 4 x :20 seconds on, :10 seconds off Sit-Ups Deadlifts (155/105) Sit-Ups Deadlifts (155/105)

CrossFit Cape Cod 8/15/19

August 14, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) AMRAP 4 15-12-9 Wallballs (20/14) Chest to Bar Pull-ups Max Calorie Row Remaining Rest 4 minutes AMRAP 4 15-12-9 Wallballs (20/14) Toes to Bar Max Calorie Row Remaining rest 4 minutes AMRAP 4...

12 3 4 Next ›Last »

CrossFit Cape Cod 8/23/19

August 22, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds for time w/ a partner: 60′ double kettlebell front rack walking lunge 53#(35#) 60′ walking lunge *Unloaded 400 meter run *Partner 1 does the lunges and the run then partner 2 goes. Each...

CrossFit Cape Cod 8/22/19

August 21, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Power Snatch (4-3-2-1) build up to a heavy single for the day Metcon (Time) 3 Rounds for time: 10 Power snatch 135#(95#) 75 Double unders *2:00 Rest between rounds

CrossFit Cape Cod 8/21/19

August 20, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (2 Rounds for reps) AMRAP 8:00 2 Deficit handstand push-ups (6″/4″) 4 Hang power cleans (185lbs/135lbs) **3:00 Rest AMRAP 8:00 10 Handstand push-ups 10 Hang power cleans (115lbs/85lbs) Rx+ use 225/155 then 135/95

CrossFit Cape Cod 8/20/19

August 19, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For time: 20 Pull ups 30 Overhead squats 115#(75#) 20 Pull ups 20 Overhead squats 145#(100#) 20 Pull ups 10 Overhead squats 175#(125#) 20 Pull ups Overhead Squat (3-3-3)

CrossFit Cape Cod 8/19/19

August 18, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds for time of: Run 400 Meters 15 Front squats, 135#(95#) Row 500 Meters 15 Push Jerks, 135#(95#) rx+ 155/105

CrossFit Cape Cod 8/18/19

August 17, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 Rounds on a 4 minute clock: 100′ Farmer carry –you pick the weight (dumbbells or kettle bells) 100′ over head walk–same weight. 100′ Walking lunge-(no weight) As many burpees as...

CrossFit Cape Cod 8/17/19

August 16, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 6 Rounds with a partner: 50/35 Calorie Row 100 Double Unders 200 Meter sand bag carry 50/35

CrossFit Cape Cod 8/16/19

August 15, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Clean and Jerk (3-3-3-3) Metcon (4 Rounds for reps) 4 x :20 seconds on, :10 seconds off Sit-Ups Deadlifts (155/105) Sit-Ups Deadlifts (155/105)

CrossFit Cape Cod 8/15/19

August 14, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) AMRAP 4 15-12-9 Wallballs (20/14) Chest to Bar Pull-ups Max Calorie Row Remaining Rest 4 minutes AMRAP 4 15-12-9 Wallballs (20/14) Toes to Bar Max Calorie Row Remaining rest 4 minutes AMRAP 4...

12 3 4 Next ›Last »