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Mashpee, MA 02649
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Month

September 2020

Crossfit Cape Cod 10/1/2020

CrossFit Cape Cod – CrossFit View Public Whiteboard Deadlift (3-3-3-3 same weight across) Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 10 Deadlifts 135/95# 25 Double Unders 10 Hand Release Push Ups
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Crossfit Cape Cod 9/30/2020

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) 0:00-10:00 3 Rounds 400m Run 20 Box jumps 24/20″ 11:00-21:00 4 Rounds 500m Row 10 Hang Power Cleans 135/95# 22:00-32:00 30 Shoulder to O/H 135/95# * Note finished time in notes
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Crossfit Cape Cod 9/29/2020

CrossFit Cape Cod – CrossFit View Public Whiteboard Snatch (Every 2:00 min X 14:00, 3 reps, building ) Metcon (Time) Conditioning 50 Alt Dumbbell Snatch 50/35# 40 Dual Dumbbell Front Squat 30 Single arm O/H lunges, 15 per side 20 Devils Press 100 DU’s
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Crossfit Cape Cod 9/28/2020

CrossFit Cape Cod – CrossFit View Public Whiteboard Deck of Cards AMRAP 24 (AMRAP – Reps) With a deck of cards Pick 4 movements Assign to each suit. Do the number of reps on card Aces are 1 rep Face cards are 10 reps Jokers are 15 Reps
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CrossFit Cape Cod 9/27/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24″ Run 400m 20 Dumbbell Squat...
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CrossFit Cape Cod 9/26/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Row 1000 meters Then three rounds, 21, 15, and 9 reps of: toes to bar deadlifts 225/135 Row 1000 meters
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CrossFit Cape Cod 9/25/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Complete three rounds for time of: Run 800m 155/115 pound Power cleans, 21 reps
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CrossFit Cape Cod 9/24/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 3 round of 15-12-9 Thrusters right arm 50/35 Db’s Thrusters left arm strict pull ups Rx+ weighted pull ups
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CrossFit Cape Cod 9/23/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Front Squat (3-3-3-3)
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CrossFit Cape Cod 9/22/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Joshie (Time) 3 Rounds for time of: 21 Dumbbell Snatch Right Arm, 40# 21 L-Sit Pull-ups 21 Dumbbell Snatch Left Arm, 40# 21 L-Sit Pull-ups *Squat, Not Power Snatches* In honor of Army Staff Sergeant Joshua Whitaker, 23, of...
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