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Mashpee, MA 02649
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Month

February 2019

CrossFit Cape Cod 2/12/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Deadlift (3-3-3-3) Optimus prime (AMRAP – Reps) AMRAP 7: Wallballs (20/14) On the Minute – 5 Deadlifts (225/155) only score wall ball reps
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CrossFit Cape Cod 2/11/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 30: 21/15 Calorie Row 18 Jumping Lunges 15 AbMat Sit-ups 12 Hand-Release Push-ups
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CrossFit Cape Cod 2/10/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (4 Rounds for reps) 4 Rounds: AMRAP 2: air squats AMRAP 2: Power Snatch (95/65) AMRAP 2: Pull-ups Rest 2:00
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CrossFit Cape Cod 2/9/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Clean and Jerk (1-1-1-1) build to a heavy single for the day Metcon (AMRAP – Reps) AMRAP 12 50 Lateral Barbell Burpees 100 Double Unders 30 Clusters 95/65 Rx+ 115/85
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CrossFit Cape Cod 2/8/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (4 Rounds for reps) AMRAP 5 200’ Walking Lunge 50 Sit-ups Max Calorie Row rest 3 minutes AMRAP 5 100’ Dumbbell Walking Lunge (50’s/35’s) 50 Sit-ups Max Calorie Row rest 3 minutes AMRAP 5 200’ Walking Lunge 50...
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CrossFit Cape Cod 2/7/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 28: 21 double unders 15 Wallballs (20/14) 12 Dumbbell Snatches alternating (50/35) 9 Toes to Bar Rx+ Every time you break up a moment do 4 burpees
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CrossFit Cape Cod 2/6/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Push Press (3-3-3-3-3) Metcon (Time) Complete For Time: 50/35 Calorie Row 40 Kettlebell Swings (53/35) 30 Push Press (115/80) 40 Kettlebell Swings (53/35) 50/35 Calorie Row
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CrossFit Cape Cod 2/5/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips squat cleans. Front Squat (5-5-5-5)
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Week 2 nutrition challenge blog & points log.

log here for the week each night to keep track of your points.
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CrossFit Cape Cod 2/4/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) On the Minute x 16 (8 Rounds): Odd Minutes – 15/12 Calorie Row Even Minutes – 3 Deadlifts pick your weight for dead lifts
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