168 Industrial Dr
Mashpee, MA 02649
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Month

March 2021

Crossfit Cape Cod 4/1/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 2 Rounds For Time 50 DU’s /100 Singles 25 Sit ups 15 Pushups 800m Run 50 Du’s/100 Singles 25 Sit ups 15 Pushups 800m Run RX+ 10 Bar Muscle Ups Accessory Work 3 SETS 1:00 Weighted Plank 20 Alt...
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Crossfit Cape Cod 3/31/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Weight) 10:00 EMOM 2 Power Snatch + 1 OHS Build in weight or work at 70% of Snatch Metcon (Time) 3 Rounds For Time 15-12-9 Wall Balls 20/14# Alt Dumbbell Snatch 50/35# K2E RX+ 30/20# wall ball 65/45# Dumbbell
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Crossfit Cape Cod 3/30/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 30-20-10 Deadlifts 185/135# Box Jumps 24/20″ Directly into 10-20-30 KBS 53/35# Cal Rower Clean Grip Deadlift (2 RM) Overhand grip on both hands only
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Crossfit Cape Cod 3/29/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 25 Pullups 15 Ring Dips 2K Row 15 Ring Dips 25 Pullups RX+ Strict Dips
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Crossfit Cape Cod 3/28/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 10 HSPU’s 1 Front Squat 185/135# 9 HSPU’s 2 Front Squats 8 HSPU’s 3 Front Squats 7 HSPU’s 4 Front Squats 6 HSPU’s 5 Front Squats 5 HSPU’s 6 Front Squats 4...
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Crossfit Cape Cod 3/27/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Dork (Time) 6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 1.5/1 pood 15 Burpees Scaling: Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less...
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Crossfit Cape Cod 3/26/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1...
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Crossfit Cape Cod 3/25/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Push Press (4-4-4-4) Metcon (Time) 8 RFT 5 Wall Balls 20/14″ 200m Run 7 Hang Cleans 95/65″ RX+ 115/75
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Crossfit Cape Cod 3/24/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Weight) EMOM 14:00 ODD: 4 Back Squats (as heavy as possible, climbing) EVEN: Max Strict Pull ups Note pullups in notes Metcon (3 Rounds for reps) 3 Rounds for Reps :45 sec work/ :15 sec transition Cal Row Single...
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Crossfit Cape Cod 3/23/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds for Time 500m Row 12 Deadlifts 185/135# 15 Hand Release Push Ups REST 1:00 RX+ 225/155 Ring Dips
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