168 Industrial Dr
Mashpee, MA 02649
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Month

September 2018

CrossFit Cape Cod 9/22/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap26 400m run 12 dumbbell push press 50/35 Row cal 15/12 100m sled push 45/25
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C3 barbell 9/21/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) shoulder press hit a 5 rep max then 4 more sets @ 95% x 5 EMOM 20 4 hang power cleans 1 push jerk 5 rounds no rest 10 pull ups 10 sit ups 10 dumbbell rows
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CrossFit Cape Cod 9/21/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) With a Partner complete for time: 100/70/40 Back squat 135/75 Bench press 135/75 Burpees 400m run after each round together
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CrossFit Cape Cod 9/20/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds) Emom 30 mins Min 1 : 12 hspu Min 2 : 10 power clean 155/105 Min 3 : 8 C2B Min 4 : 6 deadlift 315/205 Min 5 : 15/12 cal row Min 6 : rest
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C3 barbell 9/19/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) From the ground 5 set of 5 Over head squats try catching your first in full squat position Clean and jerk (1×1)x6@82% 6 rounds no rest 5 bench press @ 60% BW 10 box jumps 24/20 15 sit ups
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CrossFit Cape Cod 9/19/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Bench Press (10-8-6-4-2-1) Metcon (3 Rounds for reps) 3 Rounds for reps 1 minute per station Pistols Push ups Kb swings 2/1.5 double unders 1 minute rest
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CrossFit Cape Cod 9/18/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (2 Rounds for reps) Amrap10 3 power snatch 135/95 10 burpee over the bar -rest 3 minutes- Amrap10 10 deadlifts 135/95 20 box jump overs 24/20 RX+ use 155/105 and 30/24
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CrossFit Cape Cod 9/17/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) Complete for time: 100 Burpee pull ups *Top of every minute perform 5 thrusters 45/35 Back Squat (10-10-10) @50% of 1 rep max
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CrossFit Cape Cod 9/16/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (4 Rounds for reps) Partner Wod 8 minutes of 40 snatch 135/95 Wall balls to finish time -rest 2 minutes 10 minutes of 50 push press 135/95 20 burpees over the bar Pull ups to finish time -rest 2 minutes 12...
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CrossFit Cape Cod 9/15/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard GANNON (Time) 1 mile run then 9 rounds of: 4 strict pull up 12 hand release push ups 18 air squats then run 1 mile
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