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Mashpee, MA 02649
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Month

November 2019

CrossFit Cape Cod 11/21/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Front Squat (biuld to a heavy single) Metcon (Time) 3 Rounds 30/21 Calorie Row 30 Kettlebell Swings (53/35) 30 Front Squats (95/65)
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CrossFit Cape Cod 11/20/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) 5 Rounds on the 4:00 20 wall balls 20/14 10 Lateral Barbell Burpees 5 Power Snatches (135/95)
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CrossFit Cape Cod 11/19/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
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CrossFit Cape Cod 11/18/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 20: 400 Meter Run 12 Box Jumps (24/20) 21 AbMat Sit-Ups
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CrossFit Cape Cod 11/17/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 or 3 5 Rounds (40 Minute Cap): 100m sled push 90/45 50 Deadlifts 40 Hang Power Cleans 30 Push Jerks Round 1: 95/65 Round 2: 115/80 Round 3: 135/95 Round 4: 155/105 Round 5: 175/115
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CrossFit Cape Cod 11/16/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 20: 4 Round Buy-In: 200 Meter Run 10 Overhead dumb bell Squats alt (50/35) In Time Remaining: Max Rounds “Cindy” 1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air...
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CrossFit Cape Cod 11/15/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) AMRAP 16: 20 Double Unders, 1 Power Clean (165/115) 20 Double Unders, 2 Power Cleans (165/115) 20 Double Unders, 3 Power Cleans (165/115) … Up by (1) Power Clean Until Finish Score is only the...
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CrossFit Cape Cod 11/14/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Nick (Time) 12 Rounds for time of: 10 DB Hang Squat Cleans 6 Handstand Push-ups on dumbbells In honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, died on December 10, 2006 To learn more about...
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CrossFit Cape Cod 11/13/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 20: 10 Thrusters (135/95) 30 Calorie row 16 CTB Pull-ups
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CrossFit Cape Cod 11/12/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Weight) every 2 min for 5 rounds complete 12 deallifts 9 hang power cleans 6 push jerks Suggested weight 155/105 Metcon (Time) 3 Rounds: 10 Clean and Jerks (135/95) 400 Meter Run
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