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

Month

January 2019

CrossFit Cape Cod 1/17/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) AMRAP 5: Buy In: 100 Double Unders then. 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders then. 8 Front Squats (115/80) 4 Burpee Box Jump...
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CrossFit Cape Cod 1/16/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds: Run 400m 15 Toes to Bar 7 Power Clean and Jerks 135/95 RX+ 155/105 Behind the neck snatch grip press (3-3-3-3)
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CrossFit Cape Cod 1/15/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Back Squat (5-5-5-5) work up to a 5 rep max Metcon (Time) 3 Rounds: 50 Air Squats 35 Pushups 20/15 Calorie Row
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CrossFit Cape Cod 1/14/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds: 20 Sit-Ups 20 kettle bells 70/53 100 ft. Farmers Carry (70’s/53’s)
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CrossFit Cape Cod 1/13/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (5 Rounds for time) 5 Rounds, On the 4:00 12 Pull-ups 15 Alternating Dumbbell Snatches (50/35) 30 walking lunges Rx + do chest to bar pull ups
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CrossFit Cape Cod 1/12/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 21 – 15 – 9 Calorie Row Thrusters (95/65) 15 – 12 – 9 Calorie Row Hang Squat Cleans (95/65) 12 – 9 – 6 Burpees Over the Bar Overhead Squats (95/65
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CrossFit Cape Cod 1/11/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Teams of 2: AMRAP 25: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs ….. Kettlebell:...
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CrossFit Cape Cod 1/10/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “Marston” AMRAP 20: 1 Deadlift (315/205)* 10 Toes to Bar 15 Barbell Facing Burpees RX+ 405/285 *Note: “Marston” as written is a dead lift of 405/285. To...
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C3 Barbell 1/9/19

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) EMOM 12 snatch complex from the ground with a 2 sec pause above the knee squat snatch, 1 squat snatch 1 OHS (pick a weight and stay with it) Rest 3 min EMOM10 3 T&G squat cleans (building in...
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CrossFit Cape Cod 1/9/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (5 Rounds for distance) 5 Rounds of: AMRAP 4: 30/20 Calorie Row 20 wall balls 20/14 AMRAP 10 Meter Shuttles rest 4 minutes Score is your meters in completed shuttle sprints Optional Work Bench Press (5-3-1-3-5)...
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