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CrossFit Cape Cod 8/4/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP18 10 burpee pull ups Run 200 8 wall balls 20/14 Deadlift (3-3-3-3) hit a 3 rep max for the day
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CrossFit Cape Cod 8/3/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) For time: squat cleans, 10 reps @ 50% 50 sit-ups squat cleans, 8 reps @ 55% 40 sit ups squat cleans, 6 reps @ 60% 30 sit-ups squat cleans, 4 reps @ 65% 20 sit-ups squat cleans 2 reps @ 70% 10 sit-ups...
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CrossFit Cape Cod 8/2/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups 8 push-ups 12 squats From 6:00-9:00, perform 3 rounds of: 5...
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C3 Barbell 8/1/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard classic 11 (No Measure) Jerk – max for day; 80% of that x 2 x 3 Mid-hang or block snatch – 70% x 3 x 3 Mid-hang or block clean – 70% x 3 x 3 3 sets; no rest: 20 halfmoon (10/side) 10...
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CrossFit Cape Cod 8/1/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (5 Rounds for time) 5 rounds, each for time, of: Run 800 meters 15 box jump overs 24/20 15 push press 95/65 Rest 3 minutes
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CrossFit Cape Cod 7/31/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 10 rounds for time 4 deadlifts 225/155 8 pistols alt. 1 rope climb Scale pistols with box step ups, Rx+ use 315/225 and legless rope climbs Back Squat (5-5-5) hit a 5 rep max for the day
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CrossFit Cape Cod 7/30/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 21-18-15-12-9-6-3 50’s/35’s man makers (consisting of a push up, single arm row alt.,burpee, squat clean thruster.) Pull-ups
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CrossFit Cape Cod 7/29/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) Only working every other min. Complete 100 box jumps 24/30 100 kettle bell swings 53/35 100 double unders 100 med ball cleans 20/14 100 push ups
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CrossFit Cape Cod 7/28/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon OPEN GYM
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CrossFit Cape Cod 7/27/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard SHEP (Time) 1 mile run 20 HSPU,40 pull ups, 60 squats, 4 rope climbs 800m run 15 HSPU,30 pull ups 45 squats, 3 rope climbs 400m run 10 HSPU, 20 pull ups 30 squats, 2 rope climbs 200m run 5 HSPU, 10 pull ups 15...
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