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Crossfit Cape Cod 10/22/2020

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 800m run 20 Ground to Overhead 135/95 30/20 cal row 800m run 30/20 cal row 20 Ground to Overhead 135/95 800m run Hanging Challenge (Time) Accumulate 3:00 in a static hang on the rig in as few sets as...
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CrossFit Cape Cod 10/21/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Back Squat Every 2:00 for 10:00 Set 1 6 reps @ 75% of 1 rm Set 2-4 3 reps @ 85% Set 5 6 reps & 75% 15:00 AMRAP (AMRAP – Rounds and Reps) 15 Wall Balls 20/14# 10 Pullups 5 Burpee Box Jump Overs 24/20 RX+ Chest to...
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CrossFit Cape Cod 10/20/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For max reps at each station, compete in any order: Tabata pull-ups Rest 1 minute Tabata sit-ups Rest 1 minute Tabata shoulder presses Rest 1 minute Tabata hip extensions Rest 1 minute Tabata...
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CrossFit Cape Cod 10/19/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Otis (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc....
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CrossFit Cape Cod 10/18/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To...
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CrossFit Cape Cod 10/17/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 50-40-30-20-10 reps for time of: Wall-ball shots Row (calories) Sit-ups Men: 20-lb. ball to a 10-ft. target Women: 14-lb. ball to a 9-ft. target
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CrossFit Cape Cod10/16/20

CrossFit Cape Cod – CrossFit View Public Whiteboard clean complex (building up to a heavy single for the day) complete 1 clean from the just below the knee,1 just above the knee and the last rep from the ground. all touch and go.
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CrossFit Cape Cod 10/15/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50...
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CrossFit Cape Cod 10/14/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Bench Press (3-3-3-3) hit the same weight across 4×3 Metcon (AMRAP – Rounds and Reps) amrap10 15 KB swings 53/35 10 sit ups 5 ring dips
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CrossFit Cape Cod 10/13/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 Burpees In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on...
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