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WOD

Crossfit Cape Cod 8-1-17

July 31, 2017
0
CrossFit Cape Cod – CrossFit   Metcon (Time) for time complete 25 Thrusters, 95/65 25 TTB 25 Box Jumps, 24/20 25 TTB 25 Thrusters, 95/65 Skill work Metcon (3 Rounds for reps) Double under skill work Double Unders 3 x 2 mins of max reps, 1 minute rest in between...
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Crossfit Cape Cod 7-31-17

July 30, 2017
0
CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds) for 20 minutes every 2 minutes complete: 3 pull ups 5 Power Cleans, 155/115 7 Burpees Rx plus do 3 muscle ups in stead of pull ups and use 185/135 on the cleans Back Squat (8×3 across) try to start and stay...
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Crossfit Cape Cod 7-30-17

July 29, 2017
0
CrossFit Cape Cod – CrossFit   Metcon (Time) complete for time 100 box jump overs 24/20 start with and EMOM do 15 sit ups Metcon (Weight) after resting for 5 min establish a max continuos sled push of 30′
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Crossfit Cape Cod 7-29-17

July 28, 2017
0
CrossFit Cape Cod – CrossFit   Metcon (Time) In teams of 2 complete 5 rounds each 500m row 400m run finish a full round then rest while partner works. MAX effort.!! Shoulder Press (3-3-3-3-3) Hit a 3 rep max for the day. Focus on locking down your core and squeezing...
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Crossfit Cape Cod 7-28-17

July 27, 2017
0
CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Rounds and Reps) AMRAP 10 “Fran” Complete 21-15-9-21-15-9…as many times as possible in 10 minutes. Thrusters, 95/65 Pull ups Metcon (AMRAP – Reps) EMOM 10 pistol skill work/strength Even 5-8...
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Crossfit Cape Cod 7-27-17

July 26, 2017
0
CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 climbing in reps 1,2,3,4,….ect. wall balls 20/14 kettle bell swings 53/35 single leg box steps ups 24/20On the step ups only use one leg until you hit full extension.
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Crossfit Cape Cod 7-26-17

July 25, 2017
0
CrossFit Cape Cod – CrossFit   Toes-To-Bar (establish a max set of TTB) Use this as skill work to find your kip timing, use a band in back of you to help with cadence. Metcon (AMRAP – Rounds and Reps) AMRAP 15 “Diane” Complete 21-15-9-21-15-9…as...
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Crossfit Cape Cod 7-25-17

July 24, 2017
0
CrossFit Cape Cod – CrossFit   Bench Press (5×5@55%,5×5@65%,5×5@75%) Metcon (Time) Team WOD 1000m Row, (500m each). 400 Double unders 300 HR Push ups 200 Sand bag clean and jerks, 50#/30# 100 Pull ups One athlete works while the other rest. If you...
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Crossfit Cape Cod 7-24-17

July 23, 2017
0
CrossFit Cape Cod – CrossFit   Metcon (Weight) Back squats 3 rep max 10 rep max Score is combined weight of 3 rep and 10 rep max. Metcon (Time) 10,9,8,7,6,5,4,3,2,1 of: Squat Cleans, 135/95 200m Run after every round.
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Wednesday 11/12/14

November 12, 2014
2
A. AMRAP 45 Minutes Row 500m Run 400m   B. Super Set 12 Sets For Speed 2 Front Squats (Low Box) 2 Sumo Deadlifts (Bands)  Go For Speed Not Weight    
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Tuesday 11/11/14

November 11, 2014
5
A. Amanda 9-7-5 Muscle Ups Squat Snatch 135/95   B. 3:00 Toes To Bar 1:00 Side Plank L 1:00 Side Plank R   C. Gymnastics Progression Week 1   There are 3 Movements, We Will Work Them 1-2x Per Week. You can follow the movements in 3 possible ways:  1. Scaled Simply follow the...
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Monday 11/10/14

November 10, 2014
1
A. Press 1-1-1-1-1   B. Tabata Push Ups Tabata Double Unders Back and Forth for 8 Rounds   C. 10 x 1 Minute On 1 Minute Off Row Goal For Men is 3000m Women 2500m
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Saturday 11/8/14

November 08, 2014
0
Choose The CrossFit Cape Cod Workout Of The Day   Or Do The ECC Qualifier
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Friday 11/7/14

November 07, 2014
1
A. For Time 10 Presses 15 Overhead Squats 20 Push Presses 25 Front Squats 30 Push Jerks 35 Back Squats 115/85 B. EMOTM 16 Minutes  6-9 Strict Chest To Bar Pull Ups 3-6 Power Snatches (Climbing)
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Wednesday 11/05/14

November 05, 2014
3
A. Cindy   B. 5-4-3-2-1 Clean and Jerk 185 Rope Climb 15′
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Tuesday 11/04/14

November 04, 2014
4
A. 1 Rep Max Front Squat 1 Rep Max Bench Press 1 Rep Max Clean   B. 3 Rounds Not For Time 50 Unbroken Double Unders 25 GHD Sit Ups 25 Back Extensions
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Monday 11/03/14

November 03, 2014
2
A. Fight Gone Bad   B. Deadlift 2-2-2-2-2 With Chains     
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Saturday 11/01/14

November 01, 2014
3
ECC Qualifier With a running clock.   A. AMRAP 5 Minutes 10 Bar Facing Burpees 15 Thrusters 95/65 20 Chest To Bar Pull Ups   B.  5 Minutes To Establish 5RM Low Hang Snatch   C. 25 OHS 135/95 75 Double Unders 25 Cal. Row 75 Double Unders 25 Overhead Squats  
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