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Month

July 2019

CrossFit Cape Cod 7/22/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For time: 100 Sit-ups 75 Pull-ups 50 Strict handstand push-ups 25 Box jumps 30″(24″)
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CrossFit Cape Cod 7/21/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP25 10 KB sumo dl high pulls 53/35 10 burpee’s 5 knees to elbow
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CrossFit Cape Cod 7/20/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Squat Clean (3-3-3-3) in a 15 min window establish a heavy set of 3 t&g squats cleans Metcon (Time) For time: Run 800 Meters 21 Pull ups 21 Cleans 95#(65#) Run 600 Meters 15 Chest to bar pull ups 15 Cleans 135#(95#)...
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CrossFit Cape Cod 7/19/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Sturgis (Time) 800m Run then 19 rounds of: 5 Burpees 11 Air squats 13 Lunges then 800M run In honor of Jason Sturgis of the Barnstable Police Department who passed away unexpectedly earlier this month. Sergeant Sturgis was...
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CrossFit Cape Cod 7/18/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Hang Snatch (5-5-5-5) Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click here
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CrossFit Cape Cod 7/17/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For time: 3 Rounds 30 HSPU 30 Toes to bar
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CrossFit Cape Cod 7/16/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Miron (Time) 5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body weightMirosław “Miron” Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds...
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CrossFit Cape Cod 7/15/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Thruster (3-3-3-3) find a 3 rep max for the day Metcon (AMRAP – Rounds and Reps) Amrap14 7 Thrusters 115/75 7 pull ups
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Crossfit Cape Cod 7/14/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of Two “You Go, I Go” 20 Rounds 5 Wall balls 20/14 3 HSPU 1 Power Clean 135/95 3 K2E 5 Pullups Into 20 Rounds 10 Kettlebell Swings 50/35 6 Pushups
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crossfit Cape Cod 7/13/19

CrossFit Cape Cod – CrossFit View Public Whiteboard BACK SQUAT 2 x 8 @ 70% 1 rep max 2 x 6 @ 75% 1 x 8 @ 80% 1 x 6 @ 85% Core Work Metcon (No Measure) Part I: 4 rnds :30 sec slow plank climber :30 sec plank hold Part II: 4 rnds :30 sec static dead bug plate...
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