WOD

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29
Apr

CrossFit Cape Cod 04/30/2022

CrossFit Cape Cod – CrossFit

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Metcon (3 Rounds for reps)

IN TEAMS OF 2…

AMRAP x 9:00

3 DB Devil’s Clean Rx (50/35) L1 (35/20)

3 DB Renegade Rows*

Immediately into…

AMRAP x 9:00

30 Double Unders

1 Rope Climb

Immediately into…

AMRAP x 9:00

3 DB Devil’s Clean Rx (50/35) L1 (35/20)

3 DB Renegade Rows

1 Rep = Push-Up + Row (L) + Row (R)

Partner 1 works while Partner 2 rests. Each Partner Completes a full round before switching.

28
Apr

CrossFit Cape Cod 04/29/2022

CrossFit Cape Cod – CrossFit

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Thruster (10-10-10)

3 Attempts at a 10-Rep Thruster

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Toes to Bar

5 Thrusters Rx (135/95) L1 (95/65)

10 Sprawls Over Bar

Cool Down

FOR RECOVERY

5:00 Foam Roll Upper Back/Shoulders

2:30 Lat Distraction (R)

2:30 Lat Distraction (L)

26
Apr

CrossFit Cape Cod 04/27/2022

CrossFit Cape Cod – CrossFit

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Metcon (Time)

FOR TIME

1 Mile Run

100 Box Jumps (24/20)

80 Wall Balls Rx (20/14) L1 (14/10)

60 Alt. DB Suitcase Lunges Rx (50/35) L1 (35/20)

* Partition as needed to complete all of the work.

Cool Down

FOR RECOVERY

2:30 Calf Smash

2:30 Plantar Smash

25
Apr

CrossFit Cape Cod 04/26/2022

CrossFit Cape Cod – CrossFit

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DL + HPC + S2OH Complex (1×7)

1 Deadlift

+

3 Hang Power Cleans

+

3 Shoulder to OH


USAF SSgt. Timothy P. Davis

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

24
Apr

CrossFit Cape Cod 04/25/2022

CrossFit Cape Cod – CrossFit

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Weighted Pull-ups (5-5-5-5)

Weight starts Light, Build to Heavy

Other Options:

-Ring Rows

-Feet Assisted Pull-Up

-Jumping Negative Pull-Up

-Banded Pull-Ups

Metcon (AMRAP – Reps)

EMOM x 15 minutes

Min 1: 200m Run

Min 2: :50 Max Strict Pull-Ups or Ring Rows

Min 3: :50 Max Hand-Release Push-Ups

(Score is Reps of Pull-Ups and HR Push-Ups)

22
Apr

CrossFit Cape Cod 04/23/2022

CrossFit Cape Cod – CrossFit

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Metcon (Time)

IN TEAMS OF 2…

FOR TIME

2000/1750m Row

30 Partner Sit-Ups

50 Deadlifts Rx (185/135) L1 (135/95)

30 Partner Sit-Ups

40 Deadlifts Rx (225/155) L1 (155/105)

30 Partner Sit-Ups

30 Deadlifts Rx (275/185) L1 (185/135)

30 Partner Sit-Ups

20 Deadlifts Rx (315/225) L1 (225/155)

2000/1750m Row

*Partner 1 Works while Partner 2 Rests. Sit-Ups are performed together, at the same time for 30 reps total. Split all other work as needed.