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18
Jan

CrossFit Cape Cod 01/19/2022

CrossFit Cape Cod – CrossFit

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Skill Work

15:00 to work on Kipping or Butterfly Chest to Bar Pull-Ups*

*Pull-Ups, Strict Pull-Ups in Band, Low Ring Rows are other options

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Masters (55+) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 chin-over-bar pull-ups

6 thrusters 65/45 lb

6 chin-over-bar pull-ups

9 thrusters 65/45 lb

9 chin-over-bar pull-ups

12 thrusters 65/45 lb

12 chin-over-bar pull-ups

15 thrusters 65/45 lb

15 chin-over-bar pull-ups

18 thrusters 65/45 lb

18 chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 jumping chin-over-bar pull-ups

6 thrusters 65/45 lb

6 jumping chin-over-bar pull-ups

9 thrusters 65/45 lb

9 jumping chin-over-bar pull-ups

12 thrusters 65/45 lb

12 jumping chin-over-bar pull-ups

15 thrusters 65/45 lb

15 jumping chin-over-bar pull-ups

18 thrusters 65/45 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Jan 2022 Nutrition Challenge Benchmark (Time)

FOR TIME

21-15-9

Burpees

Air Squats

Pushups

*250m/200m Row after each round

17
Jan

CrossFit Cape Cod 01/18/2022

CrossFit Cape Cod – CrossFit

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Skill Work

4 SETS FOR QUALITY

4 Tempo Strict HSPU or 6 Pike Push-Ups

2 sec lower

1 sec pause in bottom

explode up

1 sec pause before next rep

Metcon (Time)

EVERY 4:30 x 4 SETS

500/400m Row

12 Handstand Push-Ups

50 Double Unders

(Score is Slowest Round)

HSPU Option 1: Pike Push-Up

HSPU Option 2: DB Strict Press (Athlete Choice)

Jan 2022 Nutrition Challenge Benchmark (Time)

FOR TIME

21-15-9

Burpees

Air Squats

Pushups

*250m/200m Row after each round

16
Jan

CrossFit Cape Cod 01/17/2022

CrossFit Cape Cod – CrossFit

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Metcon (Time)

FOR TIME

40 Alt. DB Clean Rx (50/35#) L1 (35/20#)

40 Alt. Single DB Front Rack Lunges**

800m Run or 1000m/800m Row

20 Alt. DB Clean

20 Alt. Single DB Front Rack Lunges

800m Run or 1000m/800m Row

40 Alt. DB Clean

40 Alt. Single DB Front Rack Lunges

**DB held across the chest

Jan 2022 Nutrition Challenge Benchmark (Time)

FOR TIME

21-15-9

Burpees

Air Squats

Pushups

*250m/200m Row after each round

15
Jan

CrossFit Cape Cod 01/16/2022

CrossFit Cape Cod – CrossFit

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Overhead Squat (2×6)

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the sets of 6 should be roughly 85%. Focus on perfect movement.

Overhead Squat (2×3)

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the sets of 3 should be roughly 90%. Focus on perfect movement.

Metcon (AMRAP – Reps)

EMOM 16:00

Min 1 and Min 2: 25/20 Cal Row + Max OHS Rx (75/55#) L1 (45/35#)

Min 3: 15 Hang Power Snatch

Min 4: Rest
Score is Lowest Reps of OHS

14
Jan

CrossFit Cape Cod 01/15/2022

CrossFit Cape Cod – CrossFit

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Skill Work

10:00

Practice HS Hold or HS Walk

Metcon (Time)

For Time

With a Partner

20-40-60-80-100

Partner Wall Ball Sit-Ups Rx (20/14#) L1 (14/10#)

Wall Balls

Rx+ (30/20#)

After each full set, perform 4 Wall Walks as a team
*Split Wall Balls as needed. P1 works while P2 rests.

**For the WB Sit-Ups, P1 does sit-up with ball then hands it to P2 who does rep #2 with ball and so on.

13
Jan

CrossFit Cape Cod 01/14/2022

CrossFit Cape Cod – CrossFit

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Runyan (AMRAP – Rounds and Reps)

AMRAP 24:00

21 Burpees Over Bar

7 Deadlifts Rx (1.5x Bodyweight)

10 Pull-Ups
This Hero WOD is in memory of 1LT Michael Runyan, Killed in Action on July 21 2010.

1LT Michael L. Runyan was on his first deployment to Iraq with the 25th Infantry Division when his convoy was hit by an IED. 1LT Runyan was the only casualty.

This workout was created in Michael’s memory by his friend, Zach Carter of Molon Labe CrossFit (Macedonia, OH):

“Michael was my best friend and as close to me as a brother, like a brother to my two brothers, and like a son to my parents. He attended Xavier University and went through the ROTC program to become a second lieutenant upon commissioning in May 2008. After already having a 5k run in his honor done on the Sunday of Memorial Day weekend, I wanted to create a workout to honor him on the day of his passing which just so happens to also be my birthday. The movements are made to reflect Michael’s personality: the grunt work to do burpees, the strength to do the deadlifts, and his love to do pull-ups. The rep scheme reflects the day he passed 21 July 2010 and the time of 24 minutes reflects his age at the time of his passing.”


11
Jan

CrossFit Cape Cod 01/12/2022

CrossFit Cape Cod – CrossFit

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Strength

EMOM 10:00

Min 1: 5-7 or More Strict Toes to Bar or Knees to Chest

Min 2: 3 Push Press + 3 Push Jerk *

*Keep Light & Focus on Cycling. Build little-by-little each set

Metcon (Time)

FOR TIME

500m/400m Row or 400m Run

Immediately Into

18-15-12-9

Toes to Bar

Shoulder to Overhead Rx (115/75#) L1 (75/55#)