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Mashpee, MA 02649
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Month

April 2021

Crossfit Cape Cod 4/11/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) PARTNER WOD 100 Russian KBS 53/35# 100 Jumping Pullups 100 Sit ups 100 Goblet Squats 53/35# 100 Cal Row 100 Deadlifts 135/95#Have a friend who might be interested in giving Crossfit a try. Bring them in as...
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Crossfit Cape Cod 4/10/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Strict Press (50-60% of 1RM) 10-10-10-10-10 Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 8 Box Jump overs 24/20″ 8 Push Press 115/75#
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Crossfit Cape Cod 4/9/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Clean Complex (1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk) 15:00 to establish this clean complex. Build in weight, good technique, touch and go. Metcon (Time) 3 Rounds for Time 400m run 21 SDLHP 95/65# 12 Burpees RX+...
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Crossfit Cape Cod 4/8/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 1,000m Row 50 Air Squats 40 Sit ups 30 Russian KBS 2.0/1.5# 20 Push ups 10 Devils Press 50/35# 1,000m Row
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Crossfit Cape Cod 4/7/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 12-9-6 Shoulder to OH 155/105# 10-10-10 T2Bar Rest 2:00 21-15-9 Shoulder to OH 115/75# 10-10-10 Pullups RX+ Chest to bar pullups Bench Press (6-6-6) 70% of 1RM Same weight across
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Crossfit Cape Cod 4/6/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) E5MOM 25:00 400m Run 50 Du’s 20 KBS 1.5/1.0 pood 10 Dbell push ups + row 50/35#
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Crossfit Cape Cod 4/5/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Front Squat (3-3-3) 2 second pause in bottom. Build weight over 3 sets Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 12 Front Rack Lunge 6/6 135/95# 12 lateral burpees over bar 100 m OH plate carry 45/25#
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Crossfit Cape Cod 4/4/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Push Press (5 -5-5-5-5 70-80% of 1 RM same weight across) Metcon (Time) 4 Rounds For Time 40 DU’s 20 Cal Row 10 HSPU’s
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Crossfit Cape Cod 4/3/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
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Crossfit Cape Cod 4/2/2021

CrossFit Cape Cod – CrossFit View Public Whiteboard Back Squat (Based off 1 Rep Max) 5 reps @ 65% 5 reps @ 75% 5+ reps @ 85% Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 2 Manmakers 50/35’s 9 Thrusters 135/95# 12 Burpee Box Jump overs
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