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CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (3 Rounds for reps) AMRAP3 3 dead lifts 315/205 30 double unders Rest 2 min AMRAP5 5 dead lifts 225/155 40 double unders Rest 2 min AMRAP7 7 deadlifts 185/135 50 double unders READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Weight) EMOM9 clean and jerk Min 1-2-3 at 85% Min 4-5-6 at 90% Min 7-8-9 at 95% Front Squat (4-4-4-4 (Across) Optional Work Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard () READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard The Other Total (Total Weight) Clean (1 Rep Max)Bench Press (1 Rep Max)Overhead Squat (1 Rep Max) READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon OPEN GYM. get your challenge weekly WOD in or you benchmark challenge work out in if you missed it yesterday. READ MORE

CrossFit Cape Cod – CrossFit View Public Whiteboard Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*Retest for nutrition challange. Retest exactly the same way you did it 4 weeks ago. READ MORE

CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time 800m run 21 kettle bell swings 15 goblet squats 9 burpees over the kettle bell READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard 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 Feburary, 20 2009 To learn more about... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon OPEN GYM READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 5-4-3-2-1 Rope Climbs 15 Cal row 5-15,4-15….ect.. Metcon (Time) 100 kettle bells for time 70/53 start with and EMOM 5 toes to bar READ MORE