WOD

Crossfit Cape Cod 6/10/2020

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds for Time 200m run 10 single arm plank dbell row left 10 single arm plank dbell row right 200m run 8 thrusters left arm 8 thrusters right arm Core Work 3 Rounds no measure 30 Hollow Flutter kicks 20...

Crossfit Cape Cod 6/9/2020

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) 5 Rounds 1 round = 2:30 8 Deadlifts * 250m Row Burpees over bar w/remaining time *choose your weight SCORE= Burpees each round Deadlift (5 x 3) Add weight as you go Slow increments of weight...

Crossfit Cape Cod 6/8/2020

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 100 DU’s/ 200 singles 75 situps 50 DU’s/ 100 singles 25 situps Metcon (Time) Strength 100 Strict Press for time 45/35 Every break 10 mtn climbers

Crossfit Cape Cod 6/7/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds For Time 40 Reverse Lunges Run 200m 20 Pushups Run 200m

Crossfit Cape Cod 6/6/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 40-30-20-10-5 Medball Cleans 20/14# Burpee over Medball Medball Situps

Crossfit Cape Cod 6/5/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds for Time 30/25 Calorie Row 30 Front Rack Lunges* 30 Box Jumps or Step Ups *Choose your weight

Crossfit Cape Cod 6/4/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (4 Rounds for time) Every 5:00 x 4 rounds 400M run 30 KBS 53/35# 30 Air Squats

Crossfit Cape Cod 6/3/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds for Time 100m Farmer Carry 30 Abmat Situps 10 Power Cleans

Crossfit Cape Cod 6/2/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 21-15-9 For Time Alt Dumbbell Snatches Dumbbell step ups 24/20 Burpee Box Jumpovers Metcon (Time) 21-15-9 For Time Alt Dumbbell Snatches Dumbbell step ups 24/20 Burpee Box Jumpovers

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Crossfit Cape Cod 6/14/2020

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Memorial Wod for George Floyd For Time 612 Walking Lunges 46 Burpees Every 5 minutes, perform: 25 air squats 20 pushups A workout as a small way to pay respects, mourn, cope and remember.

Crossfit Cape Cod 6/13/2020

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Partner Wod You go, I go 100 Air Squats then, 10 rounds each 3 Deadlift 3 Hang Squat Cleans 3 Push Press 3 Burpees over bar Finish with 50 Pushups

Crossfit Cape Cod 6/12/2020

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 400m Run 40 Dumbbell Snatches 400m Run 30 Dumbbell Snatches 400m Run 20 Dumbbell Snatches 400m Run 10 Dumbbell Snatches

Crossfit Cape Cod 6/11/2020

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 12:00 AMRAP 3 KBS 3 HSPU’s 6 KBS 6 HSPU’s 9 KBS 9 HSPU’s continue to add 3 reps to each movement Metcon (Time) Run 1 mile

Crossfit Cape Cod 6/10/2020

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds for Time 200m run 10 single arm plank dbell row left 10 single arm plank dbell row right 200m run 8 thrusters left arm 8 thrusters right arm Core Work 3 Rounds no measure 30 Hollow Flutter kicks 20...

Crossfit Cape Cod 6/9/2020

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) 5 Rounds 1 round = 2:30 8 Deadlifts * 250m Row Burpees over bar w/remaining time *choose your weight SCORE= Burpees each round Deadlift (5 x 3) Add weight as you go Slow increments of weight...

Crossfit Cape Cod 6/8/2020

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 100 DU’s/ 200 singles 75 situps 50 DU’s/ 100 singles 25 situps Metcon (Time) Strength 100 Strict Press for time 45/35 Every break 10 mtn climbers

Crossfit Cape Cod 6/7/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds For Time 40 Reverse Lunges Run 200m 20 Pushups Run 200m

Crossfit Cape Cod 6/6/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 40-30-20-10-5 Medball Cleans 20/14# Burpee over Medball Medball Situps

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