WOD

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 4:00 Amrap + 1:30 Rest x 4 rounds 36 Double Unders, 72 singles 24 Abmat situps 36 Double Unders 12 DB Box Step Overs 20″ using 2 dbells 50/35# Continue the next round where you...

CrossFit Cape Cod 9/2/2020

September 01, 2020

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For time: Run 800 meters 30 pull-ups Run 800 meters 20 pull-ups Run 800 meters 10 pull-ups RX+ 30 L-pull-ups 20 strict pull-ups 10 kipping pull-ups

Crossfit Cape Cod 9/1/2020

August 31, 2020

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 7 Rounds for Time 7 Dumbbell Push Jerks, pick load 12 Dumbbell Renegade Rows, pick load 7 Burpees over dumbbell Note weight used in the notes

CrossFit Cape Cod 8/31/20

August 30, 2020

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Alexander (Time) 5 rounds for time of: 31 Back Squats, 135# 12 Power Cleans, 185# In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012 To learn more about...

CrossFit Cape Cod 8/30/20

August 29, 2020

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 4 Rounds for Reps 3:00 AMRAP 10 Alt Dumbbell snatch 50/35 20 Goblet Alt Step Back lunges Rest 1:00 Weightlifting Power Snatch (every 90 seconds for 15 minutes 1 snatch @ 80-85%) Focus...

CrossFit Cape Cod 8/29/20

August 28, 2020

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Partner Wod 12 Rounds Alternate with Partner (each person does 6 rnds) Run 200m w/ ball, sandbag, plate 7 knees to elbows 10 OHS @ 115/75

CrossFit Cape Cod 8/28/20

August 27, 2020

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP Run 400m 12 HSPU’s 9 Front Squats 135/95# 6 Box Jumpovers 24/”

CrossFit Cape Cod 8/27/20

August 26, 2020

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard () Metcon (Time) “White Clawz” 21-15-9 Deadlift (135/95) Shoulder to Overhead (135/95) Time Cap: 12 Minutes If you are not doing the Hyannis comp, your rep scheme will be 21-15-9-6-3 and adding in weighted situps.

CrossFit Cape Cod 8/26/20

August 25, 2020

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) “Summer Catch” Every 4:00 for 4 rounds 500/400m Row 15 Box Jumps (24/20) Max Toes to Bar *Score is total reps of Toes to Bar

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CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP Run 400m 12 HSPU’s 9 Front Squats 135/95# 6 Box Jumpovers 24/”