WOD

Crossfit Cape Cod 4/3/18

CrossFit Cape Cod – CrossFit View Public Whiteboard The Other Total (Total Weight) Clean (1 Rep Max) Bench Press (1 Rep Max) Overhead Squat (1 Rep Max) 1st week challenge for the nutrition teams is….. 250 tire flips.. first team to get their by Sunday...

CrossFit Cape Cod 4/2/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* Optional Work Sumo Deadlift (3-3-3-3)

CrossFit Cape Cod 4/1/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time: Run 1 mile 50m sled push 45#/25# 40 sit ups 60 kettle bell swings 70/53 40 sit ups 50m sled push 45#/25# Run 1 mile

CrossFit Cape Cod 3/31/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Back Squat (3-3-3-3) Metcon (AMRAP – Rounds and Reps) AMRAP12 1 rope climb 2 wall walks 3 squat cleans @ 50% of today max NUTRITION CHALLENGE******** Last Day to sign up. Lets all roll into spring...

CrossFit Cape Cod 3/30/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 21-18-15-12-9-6-3: Dumbell Thrusters, 50s/35s CTB pull ups NUTRITION CHALLENGE******** Just a few days left to sign up. Lets all roll into spring being in the best shape we can. We all know...

CrossFit Cape Cod 3/29/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 18 30 double unders 30 walking lunges 30 kettle bell swings 53/35 NUTRITION CHALLENGE******** Just a few days left to sign up. Lets all roll into spring being in...

CrossFit Cape Cod 3/28/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) EMOM21 Min 1: 5 Wall Balls + 5 Power Cleans, 135/95 Min 2: 5 Wall Balls + 5 TTB Min 3: 5 Wall Balls + 5 ring dips ****NUTRITION CHALLENGE******** Sign up is on the desk. This is...

CrossFit Cape Cod 3/27/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 or 3: 100 Deads, 155/105 80 Hang Power Cleans, 155/105 60 Front Squats, 155/105 40 Jerks, 155/105 20 Thrusters, 155/105 One athlete works at a time. Every minute on the minute complete 5...

CrossFit Cape Cod 3/26/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time 6 Power Snatches, 135/95 12 Box Jump Overs, 24/20″ Snatch (3-3-3-3) work up to a 3 rep max for the day

‹ Previous 1 234 5 6 Next ›Last »

Barbell 1-24-18

January 23, 2018

CrossFit Cape Cod – C3 Barbell Club Metcon (No Measure) work up to a heavy 3X strict press then (3x 80%)X3 Snatch balance (1@90%)X5 Snatch Pulls (100%x3)X5 4 rounds no rest 30′ yoke carry (heavy) 15 box jumps 24″/20″ 10 sit ups 5 push press at...

Barbell 1-17-18

January 16, 2018

CrossFit Cape Cod – C3 Barbell Club classic 11 (No Measure) Jerk – max for day; 80% of that x 2 x 3 Mid-hang or block snatch – 70% x 3 x 3 Mid-hang or block clean – 70% x 3 x 3 3 sets; no rest: 20 halfmoon (10/side) 10 barbell bent row

C3 Barbell 1-12-17

January 11, 2018

CrossFit Cape Cod – C3 Barbell Club 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 – 78% x 3 x 5; follow...

C3 Barbell

January 09, 2018

CrossFit Cape Cod – C3 Barbell Club Metcon (Weight) 7×1 3-Pos. Pausing Snatch Pull – climbing. Pause for 2 seconds at each position, checking to to ensure proper positioning. Position 1: At Knees – looking for vertical shins and chest as high as possible....

Barbell 1-5-18

January 04, 2018

CrossFit Cape Cod – C3 Barbell Club Warm-up After a general warm up do the crossover symmetry Activation protocol Metcon (No Measure) Hang Clean & jerk – (75%x2) x 3 Clean pull – 90% (of clean) x 3 x 3 Split jerk – work up to a heavy single...

Barbell 1-3-18

January 02, 2018

CrossFit Cape Cod – C3 Barbell Club Metcon (No Measure) Back squat (83%x3)x 5 across Snatch dead lift (110%x3)X 3 across snatch balance work up to a heavy single muscle snatch work up to a heavy single push press (80%x5)x5 across then 3 rounds for time row 500m...

BBC 12-20-17

December 19, 2017

CrossFit Cape Cod – C3 Barbell Club Classic 32 (No Measure) Snatch – 60% x 1 x 3-5 Clean & jerk – 60% x 1 x 2-3Focus on technique we will be maxing out Friday. 4 rounds 1 min side planks each side. 12 min total

BBC 11-3-17

November 02, 2017

CrossFit Cape Cod – C3 Barbell Club Classic 6 (No Measure) Snatch – max for day Clean & jerk – max for day Front squat – max for day 3 sets: 400 m row sprint 1 min rest

Crossfit Cape Cod 10-12-17

October 11, 2017

CrossFit Cape Cod – CrossFit Metcon (Time) 3 rounds for time 40 burpee pull ups run 1 mile **50 min cap ***********Please Join on Friday the 13th at 6:00pm to Say Goodbye to Coach Jamin! We will have food and drinks!

‹ Previous 1 234 5 6 Next ›Last »