168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Month

May 2018

CrossFit Cape Cod 5/21/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Split Jerk (3-3-3-3) work up to a heavy set of 3 500 dbls (Time) 500 double-unders for time. Start a clock and at the beginning of each minute perform 3 bodyweight front squats from the ground. scales –cut...
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CrossFit Cape Cod 5/20/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) Complete 4 rounds for time: 2 Rope Climbs Run 200 8 squat clean thrusters 135/95 (no dropping the bar from over head) Run 400
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CrossFit Cape Cod 5/19/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) Complete for time: 100 DU 50 HSPU 40 TTB 30 S2O, 155/105 60′ Front Rack Walking Lunge (up & back 30′)
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CrossFit Cape Cod 5/18/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 100 Wall Balls 20/14 80 pull ups 80 air squats 100 Dumbell Snatches Alt, 50/35 Rx+ do C2B, pistols, 65/45 DBS
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CrossFit Cape Cod 5/17/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 21-15-9 deadlifts 285/205 box jumps 24/20 (complete 100 doubles unders after each round)
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CrossFit Cape Cod 5/16/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Squat Clean (5×1 @90%) Metcon (Time) 1-2-3-4-5 Power Cleans, 185/135 10-8-6-4-2 HSPU 12 Pistols (Round 1 is 1 PC, 10 HSPU and 12 pistols. Round 2 is 2 PC, 8 HSPU and 12 Pistols) Rx + 225/155, Paralette HSPU...
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CrossFit Cape Cod 5/15/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) Teams of three (same sex if possible), one athlete works at a time while others rest. 60 Deadlifts 275/185 Run 400m together as a team 60 KB swings, 70/53 Run 400m together as a team 60 Overhead...
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CrossFit Cape Cod 5/14/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Thruster (3-3-3-3)
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CrossFit Cape Cod 5/13/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP20 10 dead lifts 225/155 15 kbs 70/53 20 walking lunges
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CrossFit Cape Cod 5/12/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 50-40-30-20-10 burpee box jumps 24/20 push press 75/45
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