Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

Crossfit Cape Cod 1/14/2021

Metcon (AMRAP - Rounds and Reps)

AMRAP 18:00

15 Box Jumps 24/20"
12 Push Press 115/75#
9 Toes 2 Bar

Accessory Work

Bulgarian Split Squats
3 Rounds Each round is 10 per leg. Rest in between rounds.
You can use dbell or kb or no weight

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, January 14, 2021

Male Clients

1

shaun
gould

CrossFit: 4:30 PM

8 + 16

2

Shayne
Quigley

3:30 PM CrossFit

7 + 19

3

Ryan
Martin

CrossFit: 6:30 PM

5 + 31

4

christopher
Hamblin

CrossFit: 7:30 AM

5 + 5

5

nicholas
morin

5:30 PM CrossFit

9 + 18

35 lb db push press

6

Thomas
Topham

CrossFit: 7:30 AM

7 + 15

24" SU 65# Floor T2B

7

Brian
Prehna

5:30 PM CrossFit

6 + 0

Step ups, RX weight, modified t2b on floor

8

keegan
silk

CrossFit: 6:30 PM

5 + 31

2 sets 95 Remaining 75

9

Jeff
Tomchik

CrossFit: 7:30 AM

5 + 13

65+ rest Rx

10

Dan
Patenaude

CrossFit: 7:30 AM

5 + 7

20" -Box 75# - PP

Female Clients

1

Bruna
Távila

3:30 PM CrossFit

9 + 10

55/sit ups 😬

2

Luci
Kroll

3:30 PM CrossFit

8 + 6

45#, knee raises, 18# bulgarian split squats

3

Maria
Jones

CrossFit: 7:30 AM

6 + 16

65#, ground T2B

4

Bri
Gallagher

CrossFit: 4:30 PM

6 + 1

20”, 75, weighted sit-ups