168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

CrossFit Cape Cod 5/14/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Squat Snatch (3-3-3-3) Metcon (Time) 21-15-9: Squat Snatch (95/65) Chest to Bar Pull-Ups *******As of this Saturday 5/18/19 we will have 7,8,9 am classes for the summer season **************
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CrossFit Cape Cod 5/13/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds, On the 4:00: 30 Air Squats 20/14 Calorie Row 10 Lateral Burpees over Rower score is you lowest time
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CrossFit Cape Cod 5/12/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time: 3 Rounds: 5 Push-Ups 5 Strict Pull-Ups 10 Dumbbell Strict Presses 10 Dumbbell Bent Over Rows (Each Arm) 1mile run 3 Rounds: 5 Push-Ups 5 Strict Pull-Ups 10 Dumbbell Strict Presses 10 Dumbbell Bent...
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CrossFit Cape Cod 5/11/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Back Squat (1-1-1-1) work up to a heavy single for the day Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1: back squats 185/135 box jumps 24/20 30 Double Unders After Each Set
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CrossFit Cape Cod 5/10/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time: 600M Run 50 Overhead Squats (95/55) 600M Run 50 Thrusters (95/55) 600M Run 50 Front Squats (95/55) 600m Run
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CrossFit Cape Cod 5/9/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP26 50 Dumbbell front rack forward lunges (50/35) 40 Burpees 30 dumbbell weighted sit ups 20 Hand Release Push-ups Rx+ hand stand puh ups,
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CrossFit Cape Cod 5/8/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (4 Rounds for reps) 4 Rounds: 3 Minute Calorie Row 2 Minute dumbbell snatches alt 50/35 1 Minute knees to elbow Rest 2 Minutes Between Rounds
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CrossFit Cape Cod 5/7/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Clean and Jerk (1-1-1-1) build to a heavy clean and split jerk Metcon (Time) 3 Rounds For Time: 10 Clean and Jerks (135/95) 400 Meter Run
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CrossFit Cape Cod 5/6/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Deadlift (3-3-3-3) Metcon (AMRAP – Rounds and Reps) AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)
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CrossFit Cape Cod 5/5/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 10 rounds for time: 10 devils press 50’s/35’s 10 ring dips 10 pull ups
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