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

Month

April 2019

CrossFit Cape Cod 4/21/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Double Helen (Time) 3 rounds for time of: Run 800 meters 42 kettlebell swings 24 pull-ups Men: 1.5-pood kettlebell Women: 1-pood kettlebell Scaling Helen is a sprint. Double Helen is still a hard push but will require some...
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CrossFit Cape Cod 4/20/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) In teams of 3 Complete for time:: 800m sled push 45/25 while one partner lunges a plate over head 800m 45/25 Also complete 100 pull ups while one partner hangs from the bar. Rest 2min then sled push 800m...
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CrossFit Cape Cod 4/19/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats 10 Clusters (155/105) Shoulder Press (3-3-3-3) After the metcon spend 12 min....
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CrossFit Cape Cod 4/18/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time: 1500 Meter Row 100 Double Unders 800m run 100 Double Unders 1500 Meter Row
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CrossFit Cape Cod 4/17/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Split Snatch (1-1-1-1) Work up to a heavy single of a split snatch. Metcon (AMRAP – Reps) AMRAP 11: 2 Pull-ups 2 Power Snatch (135/95) 4 Pull-ups 4 Power Snatch (135/95) 6 Pull-ups 6 Power Snatch (135/95) Rx+ sub...
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CrossFit Cape Cod 4/16/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 18: 21/15 Calorie Row 18 Jumping Lunges 15 AbMat Sit-ups 12 Hand-Release Push-ups
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CrossFit Cape Cod 4/15/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Adderall (AMRAP – Reps) 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max Thrusters...
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CrossFit Cape Cod 4/14/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Alternating On the Minute x 24 (12 Rounds): Odd – 16/12 Calorie row Even – 1 Minute Max Medicine Ball Squat Cleans (20/14)
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CrossFit Cape Cod 4/13/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) In teams of 2 complete 2 rounds for time: 100m sled pull 90/45 (each) 50 dead lifts 185/135 100 alt. dumbbell snatches 50/35 50 wall balls 20/14 100m sled push 90/45 (each) 50 burpee box jumps 30/24 100m...
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CrossFit Cape Cod 4/12/19

CrossFit Cape Cod – CrossFit View Public Whiteboard GANNON (Time) 1 mile run then 9 rounds of: 4 strict pull up 12 hand release push ups 18 air squats then run 1 mile
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