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

Month

February 2019

CrossFit Cape Cod 2/20/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) EMOM 15:00 Minute 1: 12 wall balls (20/14) & 24 DU’s Minute 2: 12 burpees & 24 DU’s Minute 3: rest RX+ 30/20# to the 10′ marker Back Squat (3-3-3-3 across)
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CrossFit Cape Cod 2/19/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 100 Push Press 115/75 EMOM 8 pushups Metcon (Time) 100 Push Press 115/75 EMOM 8 pushups
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CrossFit Cape Cod 2/18/19

CrossFit Cape Cod – CrossFit View Public Whiteboard CrossFit Games Open 11.6 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar...
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Week 4 nutrition Challenge

Week 4 Challenge: Each partner will do 20 Burpee Sandbag Cleans. Men 50# sandbag/Females 35#. Your score will be your combined time. Remember these challenges can be done as many times as you want to try and get a better score. The movement: Start with the clean making sure...
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CrossFit Cape Cod 2/17/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) Teams of 2 AMRAP 28: 200m run 8 Burpees 4 Clean and Jerks (115/85) Each person finishes a round then your partner goes
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CrossFit Cape Cod 2/16/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 18: 30 Thrusters (95/65) 30 Box Jumps (24/20) 30/21 Calorie Row 30 Toes to Bar
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CrossFit Cape Cod 2/15/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups
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CrossFit Cape Cod 2/14/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) AMRAP 3: 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75/55) rest 2 minutes AMRAP 3: 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats (95/65) rest 2 minutes AMRAP 3:...
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CrossFit Cape cod 2/13/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 18: 15 Hang Power Cleans (135/95) 15 HSPU 15 Chest to Bar Pull-ups 60 Double Unders
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