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11
Sep

CrossFit – Mon, Sep 12

CrossFit Cape Cod – CrossFit

Front Squat (10-8-6*)

*Start Light-Moderate and build to Moderate+.

Week 2 of 9

Workout (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – 45 sec┬áCal Machine

MIN 2 – 45 sec Front Squats Rx (115/75) L2 (75/55) L1 BW

MIN 3 – 45 sec Deadbugs

(Score is Total Reps)

10
Sep

CrossFit – Sun, Sep 11

CrossFit Cape Cod – CrossFit

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9/11 (Time)

FOR TIME

2001m Run*

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

11 Thrusters Rx (155/105) L2 (115/75) L1 (45/35)

11 Chest-to-Bar Pull-Ups

11 Power Cleans

11 Handstand Push-Ups

11 Hang Power Clean

11 Toes to Bar

11 Deadlifts

11 Push Jerks

2001m Row

HSPU OPTION 1: Pike Push-Ups

HSPU OPTION 2: Barbell or DB Strict Press

*Athletes may start with either the run or the row and finish the workout with the other.

Time Cap = 35 Minutes

8
Sep

CrossFit – Fri, Sep 9

CrossFit Cape Cod – CrossFit

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Front Squat (10-10-8)

*Start Light and build to Moderate.

Week 1 of 9

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

12 Alt. Back Rack Lunges Rx (95/65) L2 (65/45) L1 (45/35)

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

12 Alt. Front Rack Lunges

24 Sit-Ups

7
Sep

CrossFit – Thu, Sep 8

CrossFit Cape Cod – CrossFit

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Metcon (Checkmark)

EMOM x 28 MINUTES

MIN 1 – 45 sec Cardio Choice MIN 2 – 20 sec/20 sec Single Arm Ring Rows

MIN 3 – 45 sec Up-Down Box Crawl Overs (30/24)

MIN 4 – 45 sec DB Slides (Athlete Choice, Moderate)

6
Sep

CrossFit – Wed, Sep 7

CrossFit Cape Cod – CrossFit

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Snatch (1×1)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Snatch

Week 1 of 9

Metcon (AMRAP – Reps)

1.) 3 SETS

ON A 2:00 RUNNING CLOCK…

200m Run

Max Power Snatches with Time Remaining (75% of 1-Rep Snatch)

-No Additional Rest b/t Sets-

(Score is Total Reps)

-Rest 2:00 b/t Part 1 & Part 2-

3 SETS

2.) ON A 2:00 RUNNING CLOCK…

200m Run

Max Hang Power Snatches with Time Remaining…(55% of 1-Rep Snatch)

-No Additional Rest b/t Sets-

(Score is Total Reps)

5
Sep

CrossFit – Tue, Sep 6

CrossFit Cape Cod – CrossFit

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Clean and Jerk (1×1)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean & Jerk

Week 1 of 9

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES*

12 Wall Balls Rx (20/14) L2 (14/10) L1 (10/8)

36 Double Unders

*Every 1:00 including 0:00 complete 1 Clean and Jerks (85% of 1-Rep Clean & Jerk).

4
Sep

CrossFit – Mon, Sep 5

CrossFit Cape Cod – CrossFit


U.S. Army Staff Sergeant Edwardo Loredo, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

3
Sep

CrossFit – Sun, Sep 4

CrossFit Cape Cod – CrossFit

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Workout (AMRAP – Rounds and Reps)

IN TEAMS OF 2… 2 SETS AMRAP x 14 MINUTES*

200m Run

30 Toes to Bar

100m DBL KB Farmer Carry (Athlete Choice, Moderate)

120 Alt. Crossbody Mountain Climbers

-Rest 1:30 b/t Sets-

*Pick up where you left off. P1 & P2 both complete 200m Run together. All other work is split as needed. P1 works while P2 rests.

COOL DOWN FOR RECOVERY (Checkmark)

1:00 Hurdler Stretch (R)

1:00 Hurdler Stretch (L)

1:00 Foam Roll Upper Back

1:00 Foam Roll Lats (R)

1:00 Foam Roll Lats (L)