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Crossfit Cape Cod 4/3/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard The Other Total (Total Weight) Clean (1 Rep Max) Bench Press (1 Rep Max) Overhead Squat (1 Rep Max)   1st week challenge for the nutrition teams is….. 250 tire flips.. first team to get their by Sunday...
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CrossFit Cape Cod 4/2/18

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* Optional Work Sumo Deadlift (3-3-3-3)
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CrossFit Cape Cod 4/1/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) For Time: Run 1 mile 50m sled push 45#/25# 40 sit ups 60 kettle bell swings 70/53 40 sit ups 50m sled push 45#/25# Run 1 mile
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CrossFit Cape Cod 3/31/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Back Squat (3-3-3-3) Metcon (AMRAP – Rounds and Reps) AMRAP12 1 rope climb 2 wall walks 3 squat cleans @ 50% of today max   NUTRITION CHALLENGE********  Last Day to sign up. Lets all roll into spring...
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CrossFit Cape Cod 3/30/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 21-18-15-12-9-6-3: Dumbell Thrusters, 50s/35s CTB pull ups   NUTRITION CHALLENGE********  Just a few days left to sign up. Lets all roll into spring being in the best shape we can. We all know...
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CrossFit Cape Cod 3/29/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 18 30 double unders 30 walking lunges 30 kettle bell swings 53/35   NUTRITION CHALLENGE********  Just a few days left to sign up. Lets all roll into spring being in...
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CrossFit Cape Cod 3/28/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds) EMOM21 Min 1: 5 Wall Balls + 5 Power Cleans, 135/95 Min 2: 5 Wall Balls + 5 TTB Min 3: 5 Wall Balls + 5 ring dips   ****NUTRITION CHALLENGE******** Sign up is on the desk. This is...
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CrossFit Cape Cod 3/27/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) Teams of 2 or 3: 100 Deads, 155/105 80 Hang Power Cleans, 155/105 60 Front Squats, 155/105 40 Jerks, 155/105 20 Thrusters, 155/105 One athlete works at a time. Every minute on the minute complete 5...
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CrossFit Cape Cod 3/26/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 5 rounds for time 6 Power Snatches, 135/95 12 Box Jump Overs, 24/20″ Snatch (3-3-3-3) work up to a 3 rep max for the day
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CrossFit Cape Cod 3/25/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard PARTNER MONSTER MASH (Time) For time: 800m Farmer’s Carry 53/35 400m Front Rack Carry 53/35 200m Overhead Carry 53/35 Rest 5 5 Rounds for time of: 35 Double-unders 30 Air Squats 25 Wall Ball Shots 20...
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