WOD

CrossFit Cape Cod 9/25/18

September 24, 2018

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) Emom20 min 1 : row 200 m min 2 : 3 squat snatch @135/95 RX+ use 165/125 Metcon (4 Rounds for reps) Tabata Med ball cleans 20/14 Wall ball sit ups Russian twist w/med ball Push ups...

CrossFit Cape Cod 9/24/18

September 23, 2018

CrossFit Cape Cod – CrossFit View Public Whiteboard Squat Clean (5-5-3-3-1-1) @80% of your 1 rep max. (touch and go) Metcon (AMRAP – Rounds and Reps) 8 min Amrap 8 push press 75/45 8 knee to elbow 8 Bulgarian squats w/kb

CrossFit Cape Cod 9/23/18

September 22, 2018

CrossFit Cape Cod – CrossFit View Public Whiteboard Evil Lady (Time) Evil Lady 30 Deadlift 135/95# 30 burpees 30 Hang cleans 135/95# 30 burpees 30 shoulder to overhead 135/95# 30 burpees *5 burpee penalty every time you put down the bar

CrossFit Cape Cod 9/22/18

September 21, 2018

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap26 400m run 12 dumbbell push press 50/35 Row cal 15/12 100m sled push 45/25

CrossFit Cape Cod 9/21/18

September 20, 2018

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) With a Partner complete for time: 100/70/40 Back squat 135/75 Bench press 135/75 Burpees 400m run after each round together

CrossFit Cape Cod 9/20/18

September 19, 2018

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) Emom 30 mins Min 1 : 12 hspu Min 2 : 10 power clean 155/105 Min 3 : 8 C2B Min 4 : 6 deadlift 315/205 Min 5 : 15/12 cal row Min 6 : rest

CrossFit Cape Cod 9/19/18

September 18, 2018

CrossFit Cape Cod – CrossFit View Public Whiteboard Bench Press (10-8-6-4-2-1) Metcon (3 Rounds for reps) 3 Rounds for reps 1 minute per station Pistols Push ups Kb swings 2/1.5 double unders 1 minute rest

CrossFit Cape Cod 9/18/18

September 17, 2018

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (2 Rounds for reps) Amrap10 3 power snatch 135/95 10 burpee over the bar -rest 3 minutes- Amrap10 10 deadlifts 135/95 20 box jump overs 24/20 RX+ use 155/105 and 30/24

CrossFit Cape Cod 9/17/18

September 16, 2018

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Complete for time: 100 Burpee pull ups *Top of every minute perform 5 thrusters 45/35 Back Squat (10-10-10) @50% of 1 rep max

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C3 barbell 9/14/18

September 13, 2018

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) EMOM 10 1 power snatch @70% 1 over head squat Rest 5 min EMOM10 2 power clean @70% 2 front squats 1 push jerk Rest 5 min EMOM10 1 back squat @80% 4 dumbell rows (each arm)

C3 barbell 9/12/18

September 11, 2018

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-ups

C3 Barbell 9/7/18

September 06, 2018

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) Shoulder press 5-5-5-5 across Squat cleans work up to 80% x 1 x4 sets Hang snatch 2-2-2-2 just above the knee work up to a heavy double catching as low as possible 3 sec pause in rock bottom...

C3 barbell 8/29/18

August 28, 2018

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic 25 (No Measure) Jerk – max for day; 80% of that x 1 x 3 Power snatch – 70% x 3 x 3 Power clean – 70% x 3 x 3 3 sets; no rest: 15 pull-ups 10 KB snatch/arm

C3 BARBELL 8/24/18

August 23, 2018

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic 23 (No Measure) Mid-hang power snatch + mid-hang snatch – 55%x3, 60%x3, 65%x3 Jerk – 75% x 3 x 3 4 sets; no rest: 10 DB hang high-pull 10 sandbag push press

C3 barbell 8/15/18

August 14, 2018

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard classic 19 (No Measure) Snatch – max for day Clean & jerk – max for day Front squat – max for day Good morning – 3 x 10

CrossFit Cape Cod 8/13/18

August 12, 2018

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time of: 400-m run 15 left-arm dumbbell snatches, 50/35 15 right-arm dumbbell snatches,

C3 barbell 8/10/18

August 09, 2018

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic 25 (No Measure) Jerk – max for day; 80% of that x 1 x 3 Power snatch – 70% x 3 x 3 Power clean – 70% x 3 x 3 3 sets; no rest: 15 pull-ups 10 KB snatch/arm

C3 barbell 8/8/18

August 07, 2018

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) 12 min to establish a fast drop of a snatch balance rest 3 min 12min to establish a max over head squat rest 3 min EMOM 12 1 power hang clean & jerk 2 front squat,

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