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Mashpee, MA 02649
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Month

August 2018

CrossFit Cape Cod 8/7/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 10 rounds for time of: 5 thrusters, 135/95 20 walking lunges Metcon (Weight) in a 15min window work up to a heavy complex of: power clean, hang squat clean , push jerk.
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CrossFit Cape Cod 8/6/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Optional Work QUINN (3 Rounds for reps) Quinn 0:-7:00 15 Hang power cleans 115/75 10 burpees over the bar Rest 2min 9:00-16:00 14 pull ups 14 push ups Rest 2 min 18:00-25:00 12 deadlifts 255/185 10 box jumps 30/24 10 wall...
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CrossFit Cape Cod 8/5/18

CrossFit Cape Cod – CrossFit View Public Whiteboard 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – Partner #1...
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CrossFit Cape Cod 8/4/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP18 10 burpee pull ups Run 200 8 wall balls 20/14 Deadlift (3-3-3-3) hit a 3 rep max for the day
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CrossFit Cape Cod 8/3/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) For time: squat cleans, 10 reps @ 50% 50 sit-ups squat cleans, 8 reps @ 55% 40 sit ups squat cleans, 6 reps @ 60% 30 sit-ups squat cleans, 4 reps @ 65% 20 sit-ups squat cleans 2 reps @ 70% 10 sit-ups...
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CrossFit Cape Cod 8/2/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups 8 push-ups 12 squats From 6:00-9:00, perform 3 rounds of: 5...
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