WOD

CrossFit Cape Cod 6/3/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Run 800 w/ sand bag 50/30 20 burpees 30 sit ups 40 double under 50 plate ground to overhead 45/25 40 doubles 30 sit ups 20 burpees run 800 w bag **when you come in from the run note your time. if it an odd...

CrossFit Cape Cod 6/2/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225# In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004 To...

CrossFit Cape Cod 6/1/18

CrossFit Cape Cod – CrossFit View Public Whiteboard AdamBrown (Time) Two Rounds For Time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20...

CrossFit Cape Cod 5/31/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Hammer (5 Rounds for time) 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 Seconds In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon,...

CrossFit Cape Cod 5/30/18

CrossFit Cape Cod – CrossFit View Public Whiteboard McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″ In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq. To learn...

CrossFit Cape Cod 5/29/18

CrossFit Cape Cod – CrossFit View Public Whiteboard The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian...

CrossFit Cape Cod 5/28/18

**********TWO CLASSES ONLY TODAY 9AM AND 10AM********************** CrossFit Cape Cod – CrossFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of...

CrossFit Cape Cod 5/27/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP20 9 power snatches 95/65 15 bar facing burpees 21 box jumps 20″

CrossFit Cape Cod 5/26/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon OPEN GYM

‹ Previous 1 234 5 6 Next ›Last »

C3 barbell

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic 34 (No Measure) Snatch – max Clean & jerk – max Back or front squat – max Rest 10 minutes between exercises, but stay warm.

C3 Barbell 3-21-18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic 31 (No Measure) Snatch – 75-80% x 1 x 1-3 Clean & jerk – 75-80% x 1 x 1-2 Light ab work

C3 barbell 3-16-18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) Snatch – 75-80% x 1 x 1-3 Snatch balance 90%x1 x3 Clean & jerk – 75-80% x 1 x 1-2 Front squats 80%x5 x3 3 rounds no rest 10 lunges 15 sit ups 20 push press 75/55

C3 Barbell 3-14-17

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard classic 30 (No Measure) Snatch – 85-90% x 1 Clean & jerk – 85-90% x 1 Back extensions – 2 x 10 (no weight)core work your choice

C3 barbell 3-2-18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard classic 13 (No Measure) Snatch – max for day Clean & jerk – max for day Back squat – max for day 4 sets: 10 1-Arm KB swing/arm 10 pull-upsThese are good looking movement max’s, not...

C3 barbell 2-28-18

February 27, 2018

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard classic 10 (No Measure) Clean & jerk – 77% x 1 x 3 Snatch – 72% x 1 x 3 Clean pull – 95% (of clean) x 3 x 3 Clean deadlift – 103% (of clean ) x 3 x 3 Back squat –...

barbell 2-23-17

February 22, 2018

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic 9 (No Measure) Power snatch – 82% x 1 x 4 Power clean & power jerk – 82% x 1 x 4 Overhead squat – 85% x 1; 75% x 2 x 2 3 sets; no rest: 10 broad jump 15 dips 20 sit-ups

barbell 2-21-18

February 20, 2018

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) Snatch (70%x1)x8 Snatch grip deadlift work up to 110% Squat clean (80%X1)X8 Jerk – work up to a max for the day. 3 sec. hold in catch and in finish position. SQUEEZE and Focus...

Barbell 2-16-18

February 15, 2018

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) Snatch (60% x 1) x 10 Clean and Jerk (60% x 1) x 10 2 rounds no rest 20 sit ups 20 pull ups 20 push ups

‹ Previous 1 234 5 6 Next ›Last »