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Mashpee, MA 02649
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Month

December 2018

CrossFit Cape Cod 1/1/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in...
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CrossFit Cape Cod 12/31/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) AMRAP 15: Row for Meters On the 1:00… 1 Box Jump Over (24/20) On the 2:00… 2 Box Jump Overs (24/20) On the 3:00… 3 Box Jump Overs (24/20) On the 4:00… 4 Box Jump Overs (24/20) On the 5:00… 5 Box...
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CrossFit Cape Cod 12/30/18

CrossFit Cape Cod – CrossFit View Public Whiteboard The CrossFit Total (Total Weight) Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max)
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CrossFit Cape Cod 12/29/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) On the Minute x 24 (6 Rounds) Station 1 – 1 Round of “Cindy” Station 2 – 10 Hang Power Snatches (95/65) Station 3 – Max Calorie Row Station 4 – Rest score is your cal row total
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CrossFit Cape Cod 12/28/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165) Deadlift (3-3-3-3) work to a heavy set of 3
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CrossFit Cape Cod 12/27/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 30-25-20-15-10 Calorie Row Kettlebell Swings (70/53) 10 Meter Shuttle Sprints Bench Press (5-5-5-5)
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CrossFit Cape Cod 12/26/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds: 15 Pull-Ups 12 Lateral Barbell Burpees 9 Squat Cleans (135/95) Rx+ chest to bar pull ups, 155/105 Clean and Jerk (3-3-3-3)
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CrossFit Cape Cod 12/25/18

CrossFit Cape Cod – CrossFit View Public Whiteboard
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CrossFit cape Cod 12/24/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds: 30 Wallballs (20/14) 30 Sumo Deadlift High Pulls (75/55) 30 Box Jumps (24/20) 30 Push Presses (75/55) 30/21 Calorie Row
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CrossFit Cape Cod 12/23/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds: Run 800m 15 Burpees 20 Sit-ups 25 Air Squats
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