WOD

CrossFit Cape Cod 5/25/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 2 Rope Climb 4 Squat Cleans, 205/115 6 wall balls 20/14 8 L-sit pull ups 10 HSPU 12 Box Jumps, 30/24 14 TTB 16 DBS, 50/35 – 4/side Rest 2 minutes between rounds Score is total...

CrossFit Cape Cod 5/24/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (No Measure) SPEND 15 min working with atlas stones droppping on red mat only please Metcon (Time) 3 rounds for time 8 deadlifts 255/185 run 400m 8 ring dips run 400m

Crossfit Cape Cod 5/23/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Overhead Squat (3-3-3-3) Metcon (AMRAP – Reps) AMRAP7 burpee pull ups RX + Burpee muscle ups ******** Saturdays Classes are now 7 am ,8 am and 9 am NO MORE 12:30pm thru the summer time.. Also Memorial...

CrossFit Cape Cod 5/22/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

CrossFit Cape Cod 5/21/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Split Jerk (3-3-3-3) work up to a heavy set of 3 500 dbls (Time) 500 double-unders for time. Start a clock and at the beginning of each minute perform 3 bodyweight front squats from the ground. scales –cut...

CrossFit Cape Cod 5/20/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Complete 4 rounds for time: 2 Rope Climbs Run 200 8 squat clean thrusters 135/95 (no dropping the bar from over head) Run 400

CrossFit Cape Cod 5/19/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Complete for time: 100 DU 50 HSPU 40 TTB 30 S2O, 155/105 60′ Front Rack Walking Lunge (up & back 30′)

CrossFit Cape Cod 5/18/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 100 Wall Balls 20/14 80 pull ups 80 air squats 100 Dumbell Snatches Alt, 50/35 Rx+ do C2B, pistols, 65/45 DBS

CrossFit Cape Cod 5/17/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 21-15-9 deadlifts 285/205 box jumps 24/20 (complete 100 doubles unders after each round)

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Barbell 2-14-18

February 13, 2018

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (Weight) EMOM 8 3x power clean & jerk @ 70% Metcon (Weight) EMOM 10 1 hang snatch + 1 OHS @70-75% Bench Press (5 rep max)

BarBell 2-9-18

February 08, 2018

CrossFit Cape Cod – C3 Barbell Club Metcon (No Measure) Push Jerk – Max for the day then (80% of that x 1)X3 Power clean- 2sec pause at the knee (70%X3)X3 Overhead pause squats- In rock bottom (3sec)- find a 2 rep max then (80%X3)x3 no pause with 3 box...

Barbell 2-7-18

February 06, 2018

CrossFit Cape Cod – C3 Barbell Club Metcon (No Measure) Snatch– Hang snatch, mid thigh hang- 55%x3, 60%x3, 65%x3 Jerks (75% x3)x3 Deadlift hit a 3 rep max for the day 2 rounds no rest 20 walking lunges with KB 20 sit ups 20 kettle bell swings

Barbell 1-31-18

January 30, 2018

CrossFit Cape Cod – C3 Barbell Club Classic 21 (No Measure) Snatch – 79% x 1 x 3 Clean & jerk – 74% x 1 x 3 Snatch pull on 2″ riser – 90% (of snatch) x 3 x 3 Front squat – 84% x 2 x 4follow each set of front squat by 4 box...

Barbell 1-26-18

January 25, 2018

CrossFit Cape Cod – C3 Barbell Club Metcon (No Measure) 12 min at each movements: Power snatch + snatch – 65% (of snatch) x 2 sets; 70% x 3 sets muscle cleans (hit a max for the day) clean dead lift (110%x1)X5 EMOM14 1st: 12 dumbell snatches (alt) 50/35...

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....

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