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

Month

September 2019

CrossFit Cape Cod 10/1/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Overhead Squat (1-1-1-1) Snatch Balance (1-1-1-1) Squat Snatch (1-1-1-1)
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CrossFit Cape Cod 9/30/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds: 45 AbMat Sit-ups 30/21 Calorie Row 15 devils press 50’s /35’s
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CrossFit Cape Cod 9/29/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 2 Rounds For Time: 1 Mile Run 10 Rounds of “Bergeron Beep Test” (75/55) 1 Round of “Bergeron Beep Test”: 7 Thrusters, 7 Pull-ups, 7 Burpees
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CrossFit Cape Cod 9/28/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Hang Snatch (3-3-3-3) Metcon (AMRAP – Reps) AMRAP 14: 1 Power Snatch (135/95) 2 Overhead Squats (135/95) 3 Power Clean and Jerks (135/95) 40 Double Unders
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CrossFit Cape Cod 9/27/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds: 200 Meter Farmers Carry (53’s/35’s) 400 Meter Run 800 Meter Row
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CrossFit Cape Cod 9/26/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Push Press (10-10-10) Metcon (AMRAP – Reps) AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (115/80) 4 Toes to Bar 4 Box Jump Overs (24/20) …. Up by (2) reps until the finish.
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CrossFit Cape Cod 9/25/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 30-20-10: Kettlebell Swings (53/35) Calorie Row Directly into… 10-20-30: Deadlifts (135/95) Calorie Row Rx+ 70/53 KB, 185/115DL
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CrossFit Cape Cod 9/24/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Front Squat (5-5-5) Metcon (Time) For Time: 1.5 mile run 40 Pull-ups 30 Front Squats (135/95) 20 Barbell Facing Burpees
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CrossFit Cape Cod 9/23/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 9 Rounds: 24 Pushups 8 Deadlifts (215/135) Deadlift (3-3-3-3)
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CrossFit Cape Cod 9/22/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Sock Hop (Time) Teams of 3: 2 Rounds For Time (30 Minute Time Cap): 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Cleans 100 Burpees Round 1: 115/80 Round 2: 95/65 Rx+ Round 1: 135/95 Round 2: 115/80
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