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CrossFit Cape Cod 5/4/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time (45 Minute Cap): 400 Meter Sand Bag Run 50 Deadlifts (155/105) 400 Meter Sand Bag Run 40 Hang Power Cleans (155/105) 400 Meter Sand Bag Run 30 Front Squats (155/105) 400 Meter Sand Bag Run 20 Push...
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CrossFit Cape Cod 5/3/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Friend-Ship (AMRAP – Rounds and Reps) AMRAP 20: 200 Meter Run 20/14 Calorie Row 2 Rounds of Strict “Cindy”
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CrossFit Cape Cod 5/2/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Overhead Squat (3-3-3-3) Metcon (Time) 4 Rounds: 21 wall balls 20/14 15 Toes to Bar 9 Hang Power Snatches (75/55) Rx+ 95/65
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CrossFit Cape Cod 5/1/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 7: Buy-In: 100 Double Unders 12 Power Cleans (115/80) 4 Burpee Box Jump Overs (24/20) rest 3 minutes AMRAP 7: Buy-In: 100 Double Unders 8 Power Cleans (135/95) 4 Burpee Box Jump...
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CrossFit Cape Cod 4/30/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click here Bench Press (5-5-5-5)
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CrossFit Cape Cod 4/29/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Front Squat (8-8-8-8) 2min ropes and FS ladder (AMRAP – Rounds and Reps) Every 2 minutes for as long as possible complete: From 0:00-2:00 15-ft. rope climb, 2 ascents 185/135 front squats, 2 reps From 2:00-4:00...
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CrossFit Cape Cod 4/28/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 8 Rounds: 400 Meter Row 200 Meter Sand Bag Run (50/35) Four Rounds Each. Switch After Full Rounds.
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CrossFit Cape Cod 4/27/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*
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CrossFit Cape Cod 4/26/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Hang Clean (1-1-1-1-1) Hang SQUAT clean Metcon (AMRAP – Reps) AMRAP 8: 3 Hang Squat Clean (95/65) 3 Toes to Bar 6 Hang Squat Clean (95/65) 6 Toes to Bar 9 Hang Squat Clean (95/65) 9 Toes to Bar increase reps by 3’s
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CrossFit Cape Cod 4/25/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) AMRAP 5: Buy-In: 600 Meter Run 12 Deadlifts (135/95) 12 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 400 Meter Run 9 Deadlifts (155/105) 9 Lateral Barbell Burpees rest 5 minutes AMRAP...
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