WOD

CrossFit Cape Cod 1/28/19

January 27, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Bench Press (max reps) after a solid warm up you have 3 attempt to establish max reps of bench press @ 60% of your 1 rep max. Metcon (Time) 4 Rounds: 30/21 Calorie row 30 AbMat Sit-Ups 30 Kettlebell Swings (53/35) RX+ ghdsu

CrossFit Cape Cod 1/27/19

January 26, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (6 Rounds for reps) 6 Rounds: 1:00 Sumo deadlift high pulls 75/45 1:00 Thrusters (75/45) 1:00 200m run 1:00 Rest

CrossFit Cape Cod 1/26/19

January 25, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Open Test (AMRAP – Reps) AMRAP 20: 50 Wallballs (20/14) 50 Double-Unders 40 Box Jumps (24/20) 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Barbell Facing Burpees 20 Cleans (145/95) 20 Jerks (145/95) 10 Snatches...

CrossFit Cape Cod 1/25/19

January 24, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 60/40 Calorie row 120′ Dumbbell Walking Lunge (50’s/35’s) 35/25 Calorie row 90′ Dumbbell Walking Lunge (50’s/35’s) 20/15 Calorie row Metcon (Distance) dumbbell walking lunge for distance. Establish a max...

CrossFit Cape Cod 1/24/19

January 23, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard clean complex (1-1-1-1) complete 1 clean from the just below the knee,1 just above the knee and the last rep from the ground. all touch and go. build up to a max for the day Metcon (Time) 3 Rounds: 15 Hang Power Cleans...

CrossFit Cape Cod 1/23/19

January 22, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Push Jerk (2-2-2-2) Metcon (Time) 21 – 15 – 9 Wallballs (20/14) Pull-ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35)

CrossFit Cape Cod 1/22/19

January 21, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Double-Unders (max reps unbroken) spend 15min. working on timing, positioning and try to establish a max set of Doubles. Metcon (AMRAP – Rounds and Reps) AMRAP 15: 60 Double Unders 30/21 Calorie Row 10 Power Snatches...

CrossFit Cape Cod 1/21/19

January 20, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Front Squat (1-1-1-1-1) Metcon (No Measure) 4 Sets, Not for Time: 15 Abmat Sit-Ups 20 Hip Extensions 25 Flutter Kicks 30 Banded Good Mornings

CrossFit Cape Cod 1/20/19

January 19, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 or 3 400m run each x2 then. 120 Pull-ups 60 Clean and Jerks (75/55) 50 Clean and Jerks (95/65) 40 Clean and Jerks (105/75) 30 Clean and Jerks (115/80) 20 Clean and Jerks (135/95) RX+ do chest to...

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CrossFit Cape Cod 1/22/19

January 21, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Double-Unders (max reps unbroken) spend 15min. working on timing, positioning and try to establish a max set of Doubles. Metcon (AMRAP – Rounds and Reps) AMRAP 15: 60 Double Unders 30/21 Calorie Row 10 Power Snatches...

CrossFit Cape Cod 1/21/19

January 20, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Front Squat (1-1-1-1-1) Metcon (No Measure) 4 Sets, Not for Time: 15 Abmat Sit-Ups 20 Hip Extensions 25 Flutter Kicks 30 Banded Good Mornings

CrossFit Cape Cod 1/20/19

January 19, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 or 3 400m run each x2 then. 120 Pull-ups 60 Clean and Jerks (75/55) 50 Clean and Jerks (95/65) 40 Clean and Jerks (105/75) 30 Clean and Jerks (115/80) 20 Clean and Jerks (135/95) RX+ do chest to...

CrossFit Cape Cod 1/19/19

January 18, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 35: 70 Dumbbell Snatches (50/35) 60 Wallballs (20/14) 50/35 Calorie Row 40 Push-ups RX + HSPU

CrossFit Cape Cod 1/18/19

January 17, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Sumo Deadlift (2-2-2-2) hit a 2 rep max for the day Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 20: 7 Kettlebell Swings (70/53) 150′ Shuttle Sprint (30′ up and back) 30′ burpee broad jumps

CrossFit Cape Cod 1/17/19

January 16, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) AMRAP 5: Buy In: 100 Double Unders then. 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders then. 8 Front Squats (115/80) 4 Burpee Box Jump...

CrossFit Cape Cod 1/16/19

January 15, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds: Run 400m 15 Toes to Bar 7 Power Clean and Jerks 135/95 RX+ 155/105 Behind the neck snatch grip press (3-3-3-3)

CrossFit Cape Cod 1/15/19

January 14, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Back Squat (5-5-5-5) work up to a 5 rep max Metcon (Time) 3 Rounds: 50 Air Squats 35 Pushups 20/15 Calorie Row

CrossFit Cape Cod 1/14/19

January 13, 2019

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds: 20 Sit-Ups 20 kettle bells 70/53 100 ft. Farmers Carry (70’s/53’s)

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