WOD

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 30 Power Snatches (75/55) 60 sand bag walking lunges 50/35 60 Thrusters (75/55) 60 sand bag walking lunges 30 Power Snatches (75/55)

CrossFit Cape Cod 12/9/19

December 08, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) With a partner complete 10 Rounds each, you go i go format. 30 ft burpee broad jump into 4- 30 ft Shuttle Sprints

CrossFit Cape Cod 12/8/19

December 07, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 7 Rounds 9 Burpee Box Jumps (24/20) 15 Dumbbell Front Squats (50’s/35’s) 400m run

CrossFit Cape Cod – CrossFit View Public Whiteboard Push Jerk (5-4-3-2-1) Metcon (AMRAP – Rounds and Reps) AMRAP 7 3 Deadlifts 3 Hang Power Cleans 3 Push Jerks 6 Deadlifts 6 Hang Power Cleans 6 Push Jerks 9 Deadlifts 9 Hang Power Cleans 9 Push Jerks Rx – 115/80

CrossFit Cape Cod 12/6/19

December 05, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 60 Double Unders 30 Dumbbell Snatches (50/35) 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Toes to Bar 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Dumbbell Snatches (50/35)

CrossFit Cape Cod 12/5/19

December 04, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) 5 Rounds (In a 4 Minute Window): 400 Meter Run 1 Round of “Cindy” Max Squat Cleans (135/95) 2 Minutes Rest Between Rounds.

CrossFit Cape Cod 12/4/19

December 03, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) EMOM12 12 Wall Balls 30/20 6 pull ups or 6 muscle ups Metcon (Time) 6 Rounds 10 Dumbbell Strict Press (35’s/20’s) 15/12 Calorie Row 20 AbMat Sit-ups

CrossFit Cape Cod 12/3/19

December 02, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 15: 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar Power Clean (1-1-1)

CrossFit Cape Cod 12/2/19

December 01, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (4 Rounds for reps) AMRAP 3 21 Overhead Squats (95/65) 21 Burpees Over the Erg Max Cal Row Rest 3:00 AMRAP 3 18 Overhead Squats (115/80) 18 Burpees Over the Erg Max Cal Row Rest 3:00 AMRAP 3 15 Overhead Squats...

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CrossFit Cape Cod 12/10/19

December 09, 2019

Allan

CrossFit Cape Cod 12/9/19

December 08, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) With a partner complete 10 Rounds each, you go i go format. 30 ft burpee broad jump into 4- 30 ft Shuttle Sprints

CrossFit Cape Cod 12/8/19

December 07, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 7 Rounds 9 Burpee Box Jumps (24/20) 15 Dumbbell Front Squats (50’s/35’s) 400m run

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 15: 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar Power Clean (1-1-1)