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CrossFit Cape Cod 11/26/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Clean complex (1-1-1-1) 1 squat clean, 1 hang power clean, 1 push jerk,1 split jerk CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30...
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CrossFit Cape Cod 11/25/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees U.S. Marine Cpl. Albert Gettings,...
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CrossFit Cape Cod 11/24/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP20 5 chest to bar pull ups 10 devils press 50’s/35’s 15/12 cal. row Rx + ring muscle ups
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Crossfit Cape Cod 11/23/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Front Squat (3-3-3-3-3) Hit a 3 rep max for the day Metcon (Time) Complete for time: 30 back squats 225/155 1k row
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CrossFit Cape Cod 11/22/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Turkey Day Massacre (Time) Complete for time in teams of 2 800m run 500 double under 400 sit ups 300 walking lunges 200 burpees 100 kettle bell swings 53/35 800m run runs are together and finish each movement before...
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crossFit Cape cod 11/21/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds) AMRAP 20 10 thrusters 115/85 Run 200m Rx+ 135/95 Squat Clean Thruster (1-1-1-1) after the met-con in a 10 min window establish a 1rep max squat clean thruster
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CrossFit Cape Cod 11/20/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) Row 2k Rest 2 min. AMRAP10 2,4,6,8,10…..ect. Over head squats 115/80 Kettle Bell swings 53/35 Rest 2 min. Row 1k Note AMRAP rounds and rep completed in comments.
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CrossFit Cape cod 11/19/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 4 rounds for time: 200m farmers carry 50’s/35’s 5 dumbbell burpee box carry overs 24″/20″ 30 sit ups 1 set of max strict ring dips Score is total time minus 1 sec per rep of...
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CrossFit Cape Cod 11/18/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 16 8 Hang power cleans 95/65 8 push press 8 front rack lunges Rx + 115/75 Optional Work 100 pull ups (Time) Complete 100 pull ups for time
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CrossFit Cape Cod 11/17/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Skill work 15 min of Hand stand hold, HSPU, HS walk progressions Jail Break (Time) 5,4,3,2,1 rope climbs 50,40,30,20,10 double unders 5,10,15,20,25 HSPU
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