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Mashpee, MA 02649
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Month

March 2018

CrossFit Cape Cod 4/1/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) For Time: Run 1 mile 50m sled push 45#/25# 40 sit ups 60 kettle bell swings 70/53 40 sit ups 50m sled push 45#/25# Run 1 mile
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CrossFit Cape Cod 3/31/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Back Squat (3-3-3-3) Metcon (AMRAP – Rounds and Reps) AMRAP12 1 rope climb 2 wall walks 3 squat cleans @ 50% of today max   NUTRITION CHALLENGE********  Last Day to sign up. Lets all roll into spring...
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CrossFit Cape Cod 3/30/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 21-18-15-12-9-6-3: Dumbell Thrusters, 50s/35s CTB pull ups   NUTRITION CHALLENGE********  Just a few days left to sign up. Lets all roll into spring being in the best shape we can. We all know...
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CrossFit Cape Cod 3/29/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 18 30 double unders 30 walking lunges 30 kettle bell swings 53/35   NUTRITION CHALLENGE********  Just a few days left to sign up. Lets all roll into spring being in...
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CrossFit Cape Cod 3/28/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds) EMOM21 Min 1: 5 Wall Balls + 5 Power Cleans, 135/95 Min 2: 5 Wall Balls + 5 TTB Min 3: 5 Wall Balls + 5 ring dips   ****NUTRITION CHALLENGE******** Sign up is on the desk. This is...
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CrossFit Cape Cod 3/27/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) Teams of 2 or 3: 100 Deads, 155/105 80 Hang Power Cleans, 155/105 60 Front Squats, 155/105 40 Jerks, 155/105 20 Thrusters, 155/105 One athlete works at a time. Every minute on the minute complete 5...
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CrossFit Cape Cod 3/26/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 5 rounds for time 6 Power Snatches, 135/95 12 Box Jump Overs, 24/20″ Snatch (3-3-3-3) work up to a 3 rep max for the day
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CrossFit Cape Cod 3/25/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard PARTNER MONSTER MASH (Time) For time: 800m Farmer’s Carry 53/35 400m Front Rack Carry 53/35 200m Overhead Carry 53/35 Rest 5 5 Rounds for time of: 35 Double-unders 30 Air Squats 25 Wall Ball Shots 20...
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Crossfit Cape Cod 3/24/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 25 Run 400 20 box jumps 30/24 5 dead lifts 255/165
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Crossfit cape cod 3/23/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard CrossFit Games Open 11.6 (AMRAP – Rounds and 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...
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