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

Month

November 2018

Crossfit Cape Cod 11/23/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Front Squat (3-3-3-3-3) Hit a 3 rep max for the day Metcon (Time) Complete for time: 30 back squats 225/155 1k row
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CrossFit Cape Cod 11/22/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Turkey Day Massacre (Time) Complete for time in teams of 2 800m run 500 double under 400 sit ups 300 walking lunges 200 burpees 100 kettle bell swings 53/35 800m run runs are together and finish each movement before...
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crossFit Cape cod 11/21/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds) AMRAP 20 10 thrusters 115/85 Run 200m Rx+ 135/95 Squat Clean Thruster (1-1-1-1) after the met-con in a 10 min window establish a 1rep max squat clean thruster
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CrossFit Cape Cod 11/20/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) Row 2k Rest 2 min. AMRAP10 2,4,6,8,10…..ect. Over head squats 115/80 Kettle Bell swings 53/35 Rest 2 min. Row 1k Note AMRAP rounds and rep completed in comments.
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CrossFit Cape cod 11/19/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 4 rounds for time: 200m farmers carry 50’s/35’s 5 dumbbell burpee box carry overs 24″/20″ 30 sit ups 1 set of max strict ring dips Score is total time minus 1 sec per rep of...
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CrossFit Cape Cod 11/18/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 16 8 Hang power cleans 95/65 8 push press 8 front rack lunges Rx + 115/75 Optional Work 100 pull ups (Time) Complete 100 pull ups for time
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CrossFit Cape Cod 11/17/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Skill work 15 min of Hand stand hold, HSPU, HS walk progressions Jail Break (Time) 5,4,3,2,1 rope climbs 50,40,30,20,10 double unders 5,10,15,20,25 HSPU
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CrossFit Cape Cod 11/16/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Banded Deadlifts (banded deadlifts same weight across all 5 sets) 4-4-4-4-4 Metcon (Time) 2 rounds for time of: 10 strict ring dips 20 bar facing burpees 30 dead lifts 225/155 40 wall balls 20/14 Rx+ do bar muscle...
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CrossFit Cape Cod 11/15/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Back Squat (8-8-8-8) Metcon (Time) 5 rounds for time: 20 kb front rack walking lunges 53’s/35’s 10 kb front rack squats
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C3 barbell 11/14/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic day 2 (No Measure) Power snatch – 80% x 1 x 4 Power clean + power jerk – 80% (of PC) x 1 x 4 Overhead squat – 80% x 1; 70% x 2 x 2 4 sets; no rest: 10 pull-ups 10 sandbag...
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