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Mashpee, MA 02649
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Month

January 2021

Crossfit Cape Cod 1/18/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Back Squat (Every 2:00 x 5 sets) Set 1: 6 reps @ 75% Sets 2-4: 4 reps @ 85% Set 5: 6 reps @ 75% Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 15 Wall Balls 20/14# 10 Chest 2 Bar Pull ups 5 Burpee Box Jump...
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Crossfit Cape Cod 1/17/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 100 Russian KBS 53/35# 30 DU’s 100 Lunges 30 DU’s 10 Bar MU’s 30 DU’s 10 Bar MU’s 30 DU’s 100 Abmat Sit ups 30 DU’s 100 Box Step Ups Modifications for BMU’s...
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Crossfit Cape Cod 1/16/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) Every 4:00 x 5 Rounds 12 Deadlifts 12 Power Cleans 12 Alt Front Rack Lunges 135/95# Core Work EMOM 9:00 Min 1: 40 sec side plank left Min 2: 40 sec side plank right Min 3: 40 sec plank
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Crossfit Cape Cod 1/15/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Power Snatch & OHS OTM 10:00 2 Power Snatches 1 OHS Metcon (Time) 21-15-9 Power Snatch 75/55# OHS 75/55# 50/35 cal row 9-15-21 Power Snatches 75/55# OHS 75/55#
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Crossfit Cape Cod 1/14/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 18:00 15 Box Jumps 24/20″ 12 Push Press 115/75# 9 Toes 2 Bar Accessory Work Bulgarian Split Squats 3 Rounds Each round is 10 per leg. Rest in between rounds. You can use...
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Crossfit Cape Cod 1/13/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (6 Rounds for reps) EMOM 30:00 Min 1: Sprawls Min 2: Medball Cleans 20/14# Min 3: Deadlifts 175/125# Min 4: 100m Run Min 5: GHD Sit ups Each round scored for reps
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Crossfit Cape Cod 1/12/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Crazy Cindy (AMRAP – Rounds and Reps) “Crazy Cindy” AMRAP 20:00 5 Pull ups 10 HSPU’s 15 Front Squats 75/55#
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Crossfit Cape Cod 1/11/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Weight) EMOM 12:00 Min 1: 5 Power Cleans Min 2: 5 Squat Cleans Min 3: 5 Hang Power Cleans Add weight as you go Metcon (Time) For Time 50 DU’s 40 Shoulder to OH 95/65# 30 cal row 30 Burpees over rower 30 cal...
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Crossfit Cape Cod 1/10/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 50-40-30-20-10 Wall Balls 20/14# KBS 50/35# RX+ 30/20# to 10′ target Sumo Deadlift High Pull (5-5-5-5-5) These are touch and go. The bar must be pulled above the clavicle. Add weight as you go.
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Crossfit Cape Cod 1/9/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time Run 200m 75 Air Squats Row 500m 50 Front Rack Lunges 115/75# Row 500m 25 Back Squats (from the ground) 115/75# Run 800m
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