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CrossFit Cape Cod 4/12/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Gator (Time) 8 Rounds for time of: 5 Front Squats, 185# 26 Ring Push-ups In honor of U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, was killed by enemy fire on May...
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CrossFit Cape Cod 4/11/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 8 5 snatch 95/65 5 pull ups Rest 3min AMRAP 8 3 snatch 115/75 3 chest 2 bar Metcon (Time) 150 sit ups for time start with and EMOM complete 10 air squats Rx+ GHDSU, pistols
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CrossFit Cape Cod 4/10/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Weight) in a 16 min window Clean Complex Work up to a heavy set of Squat clean + front squat + Jerk Metcon (Time) 4 Rounds for time of: 10 TTB 8 DB Thrusters, 50/35 12 DB Walking Lunges Steps, 50/35 (6/side)...
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CrossFit Cape Cod 4/9/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Mike “Dork” Kennedy (Time) 33 Back Squats (225/115) 15 Burpees 33 Deadlifts (225/115) 15 Burpees 33 KB Swings (70/55) 15 Burpees   ***************TEAM CHALLENGE #2: 5,000 LBS FOR TIME*************** Each member...
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CrossFit Cape Cod 4/8/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 50 burpees Then 4 rounds for time of 400m run 20 C&J 135/95 Then 50 burpees
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CrossFit Cape Cod 4/7/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Deadlift (1-1-1-1) Metcon (Time) 8 rounds for time 5 deadlifts @ 60% 10 toes to bar 20 double unders
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CrossFit Cape Cod 4/6/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Zeus (Time) 3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20″ 30 Push Press, 75# 30 Calorie Row 30 Push-ups 10 Bodyweight Squats In honor of U.S. Army Specialist...
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CrossFit Cape Cod 4/5/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Skill and Focus Work 12×2 (No Measure) Skill and Focus Work On The Minute For 12 Minutes Odd: Movement 1 Even Movement 2 Rest 2:00 On The Minute For 12 Minutes Odd: Movement 3 Even: Movement 4
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C3 Barbell 4/4/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) EMOM14 1 power snatch, 1 snatch balance, 1 squat snatch (building) Rest 4 min in a 12 min window build to a heavy clean and jerk. 3 sets no rest 8 barbell rows 10 jumping lunges 12 ghdsu
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CrossFit Cape Cod 4/4/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 20 15/12 cal row. 10 dumbell snatches 50/35 5 burpees over the dumbell
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