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20
Sep

CrossFit – Wed, Sep 21

CrossFit Cape Cod – CrossFit

Front Squat (8-6-6
)

*Start Moderate and build to

Moderate-Heavy.

(Score is Weight of Last Set of 6)

Week 3 of 9

Redline (3 Rounds for time)

3 SETS

15-10-5

Front Squats Rx (95/65) L2 (65/55) L1 (45/35)

Cal Machine

-Rest 1:30 b/t Sets-

(Score is Each Set for Time)

19
Sep

CrossFit – Tue, Sep 20

CrossFit Cape Cod – CrossFit

Workout (Weight)

EXTENDED WARM-UP

EMOM x 8 MINUTES

MIN 1 – 5 Deadlifts*

MIN 2 – :15 Active Hang + 3-5 Strict

Pull-Ups

*Start Moderate and build up to workout

 weight.

Workout (Time)

5 ROUNDS FOR TIME

3 Deadlifts Rx (275/185) L2 (185/135) L1 (155/105)

50m KB Farmer Carry Rx (53/35) L2 (35/26) L1 (26/15)

7 Strict Pull-Ups

14 Alt. SA Russian KB Swings

18
Sep

CrossFit – Mon, Sep 19

CrossFit Cape Cod – CrossFit

Workout (AMRAP – Rounds and Reps)

AMRAP x 26 MINUTES

800m Run

40 Sit-Ups

30 Hand Release Push-Ups

20 Box Jumps Rx (30/24) L2 (24/20) L1 (20/12)

16
Sep

CrossFit – Sat, Sep 17

CrossFit Cape Cod – CrossFit

Workout (AMRAP – Rounds and Reps)

AMRAP x 12 Mins

10 DB Up-Downs Rx (35/20) L2 (20/15) L1 (15/10)

10 DB Deficit Push-Ups

20 Alt. DB Farmers Lunges

100m Run

-Rest 2 Min-

AMRAP x 6 Mins

5 DB Up-Downs

5 DB Deficit Push-Ups

10 Alt. DB Farmers Lunges

50m Run

Post Workout Strength

3 SETS

20 Close Grip DB Floor Press

20 DBL DB Hammer Curls

-Rest As Needed b/t Sets-

15
Sep

CrossFit – Fri, Sep 16

CrossFit Cape Cod – CrossFit

Workout (2 Rounds for weight)

1.) EMOM x 8 MINUTES

1 Hang Muscle Clean + 1 Hang Power Clean

**Start Light and build to Moderate.

2.) EMOM x 5 MINUTES

2 Hang Power Cleans

**Start Moderate and build to workout weight.

Week 2 of 9

Workout (AMRAP – Reps)

AMRAP x 15 MINUTES

1-2-3-and so on…

Hang Power Cleans Rx+ (185/135) Rx (135/95) L2 (95/65) L1 (65/45)

2-3-4-and so on…

Strict Pull-Up

3-4-5-and so on…

Toes to Bar

14
Sep

CrossFit – Thu, Sep 15

CrossFit Cape Cod – CrossFit

Drop Jerks (Weight)

4 Sets

5 Drop Jerks

-Rest As Needed b/t Sets-

*Start Light and build to Moderate. Superset each set with 10 Split Stance DB Strict Press.

Week 2 of 9

Deja Vu (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 8 Up-Down Box Jump Overs (24/20) + Max DB Shoulder to Overhead Rx (50/35) L2 (35/20) L1 (20/15)

MIN 2 – Rest

(Score is Total DB S2OH Reps)

13
Sep

CrossFit – Wed, Sep 14

CrossFit Cape Cod – CrossFit

Extended Warm-Up (No Measure)

EMOM x 9 MINUTES MIN 1 – 40 sec Bar Muscle-Up Practice*

MIN 2 – 40 sec Pistol Practice**

MIN 3 – EZ Row

*Bar Muscle-Up Options: 3 Dynamic Kip Swings + 2 Hips to Rig

2-3 Jumping Bar Muscle-Ups

1-2 Bar Muscle-Ups

**Pistol Options:

Narrow Stance Squats Alt. Single Leg Rig Assisted Pistols

Alt. Heel Elevated Pistols

Workout (Time)

FOR TIME

800m Run

Immediately Into…

10 ROUNDS

4 Bar Muscle-Ups

6 Alt. Pistols

8 Slam Balls Rx (20/14) L2 (14/10) L1 (10/8)

Immediately Into…

800m Run

BMU Option 1: Jumping BMU

BMU Option 2: Chest to Bar Pull-Ups

Pistol Option 1: Narrow Stance Squats

Pistol Option 2: Alt. Heel Elevated Pistols

12
Sep

CrossFit – Tue, Sep 13

CrossFit Cape Cod – CrossFit

Workout (2 Rounds for weight)

1.) EMOM x 8 MINUTES

1 Hang Muscle Snatch

+

1 Hang Power Snatch*

*Start Light and build to Moderate.

2.) EMOM x 5 MINUTES

2 Hang Power Snatches*

*Start Moderate and build to Moderate-Heavy.

Workout (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

30 Double Unders

10 Deadlifts Rx (95/65) L2 (65/45) L1 (45/35)

8 Hang Power Snatches

6 Handstand Push-Ups

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press