WOD

CrossFit Cape Cod 11/16/18

November 15, 2018

CrossFit Cape Cod – CrossFit View Public Whiteboard Banded Deadlifts (banded deadlifts same weight across all 5 sets) 4-4-4-4-4 Metcon (Time) 2 rounds for time of: 10 strict ring dips 20 bar facing burpees 30 dead lifts 225/155 40 wall balls 20/14 Rx+ do bar muscle...

CrossFit Cape Cod 11/15/18

November 14, 2018

CrossFit Cape Cod – CrossFit View Public Whiteboard Back Squat (8-8-8-8) Metcon (Time) 5 rounds for time: 20 kb front rack walking lunges 53’s/35’s 10 kb front rack squats

CrossFit Cape Cod 11/14/18

November 13, 2018

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) In teams of 2 complete: 0-10:00 1 mile run max reps of C &J 135/95 10-13 REST 13:00-20:00 run 800m max reps power snatch 115/75 20-23 REST 23- 27:00 run 400m max reps of Thrusters...

CrossFit Cape Cod 11/13/18

November 12, 2018

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time: 200m run 30 kb squat cleans 53/35 10 wall walks Optional Work Metcon (No Measure) 100 barbell twists

CrossFit Cape cod 11/12/18

November 11, 2018

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) EMOM5 5 dead lifts 265/185 5 box jumps 24/20 rest 2 min EMOM5 25 double unders 6 HSPU’s rest 2 mn EMOM5 10 pull ups 5 STOH 95/65 RX + DL 315/225, 8 HSPU, STOH 135/95

CrossFit Cape Cod 11/11/18

November 10, 2018

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP15 250-meter row 10 push press 135/95 20 sit-ups RX + 155/105 push press, GHDSU

CrossFit Cape Cod 11/10/18

November 09, 2018

CrossFit Cape Cod – CrossFit View Public Whiteboard Back Squat (5-5-5-5) Metcon (Time) 42-30-18 reps for time of: Wall-ball shots, 20/14 wall ball sit-ups

CrossFit Cape Cod 11/9/18

November 08, 2018

CrossFit Cape Cod – CrossFit View Public Whiteboard Viola (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 power snatches, 95 lb. 17 pull-ups 13 power cleans, 95 lb. Post rounds completed to comments. U.S. Army Staff Sgt....

CrossFit Cape Cod 11/8/18

November 07, 2018

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time of: 15 Thrusters 115/75 20 toes to bar 3 rope climbs 15′

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CrossFit Cape Cod 11/20/18

November 19, 2018

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Row 2k Rest 2 min. AMRAP10 2,4,6,8,10…..ect. Over head squats 115/80 Kettle Bell swings 53/35 Rest 2 min. Row 1k Note AMRAP rounds and rep completed in comments.

CrossFit Cape cod 11/19/18

November 18, 2018

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time: 200m farmers carry 50’s/35’s 5 dumbbell burpee box carry overs 24″/20″ 30 sit ups 1 set of max strict ring dips Score is total time minus 1 sec per rep of...

CrossFit Cape Cod 11/18/18

November 17, 2018

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 16 8 Hang power cleans 95/65 8 push press 8 front rack lunges Rx + 115/75 Optional Work 100 pull ups (Time) Complete 100 pull ups for time

CrossFit Cape Cod 11/17/18

November 16, 2018

CrossFit Cape Cod – CrossFit View Public Whiteboard Skill work 15 min of Hand stand hold, HSPU, HS walk progressions Jail Break (Time) 5,4,3,2,1 rope climbs 50,40,30,20,10 double unders 5,10,15,20,25 HSPU

CrossFit Cape Cod 11/16/18

November 15, 2018

CrossFit Cape Cod – CrossFit View Public Whiteboard Banded Deadlifts (banded deadlifts same weight across all 5 sets) 4-4-4-4-4 Metcon (Time) 2 rounds for time of: 10 strict ring dips 20 bar facing burpees 30 dead lifts 225/155 40 wall balls 20/14 Rx+ do bar muscle...

CrossFit Cape Cod 11/15/18

November 14, 2018

CrossFit Cape Cod – CrossFit View Public Whiteboard Back Squat (8-8-8-8) Metcon (Time) 5 rounds for time: 20 kb front rack walking lunges 53’s/35’s 10 kb front rack squats

C3 barbell 11/14/18

November 13, 2018

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic day 2 (No Measure) Power snatch – 80% x 1 x 4 Power clean + power jerk – 80% (of PC) x 1 x 4 Overhead squat – 80% x 1; 70% x 2 x 2 4 sets; no rest: 10 pull-ups 10 sandbag...

CrossFit Cape Cod 11/14/18

November 13, 2018

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) In teams of 2 complete: 0-10:00 1 mile run max reps of C &J 135/95 10-13 REST 13:00-20:00 run 800m max reps power snatch 115/75 20-23 REST 23- 27:00 run 400m max reps of Thrusters...

CrossFit Cape Cod 11/13/18

November 12, 2018

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time: 200m run 30 kb squat cleans 53/35 10 wall walks Optional Work Metcon (No Measure) 100 barbell twists

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