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WOD

Crossfit 2/3/2021

February 02, 2021
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (2 Rounds for reps) 12:00 Clock Buy in 30 cal row AMRAP 8 Power Snatch 95/65# 16 T2B 64 DU’s Rest 2:00 6:00 Clock Buy in 20 cal row AMRAP 4 Power Snatch 115/75# 8 T2B 32 DU’s
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Crossfit Cape Cod 2/2/2021

February 01, 2021
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CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 15-12-9 Deadlifts 205/155# Box Jumps 30/24″ Rest 2:00 Hang Power Cleans 135/95# Box Jumps 24/20″ Rest 1:00 Power Cleans 155/110# Burpee Box Jumps 24/20″
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Crossfit Cape Cod 2/1/2021

January 31, 2021
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CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 24:00 EMOM Min 1: 10 Front Squats 135/95# Min 2 : 15 Ring Pushups Min 3: 30 sec of sit ups RX+ Front Squat 155/110#
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Crossfit Cape Cod 1/31/2021

January 30, 2021
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CrossFit Cape Cod – CrossFit View Public Whiteboard Schmalls (Time) Run 800m Then 2 Rounds of: 50 Burpees 40 Pull-ups 30 One-legged Squats 20 Kettlebell Swings, 1.5 pood 10 Handstand Pushups Then, Run 800m
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Crossfit Cape Cod 1/30/2021

January 29, 2021
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CrossFit Cape Cod – CrossFit View Public Whiteboard CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65# CrossFit Games Open 15.5...
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Crossfit Cape Cod 1/29/2021

January 28, 2021
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CrossFit Cape Cod – CrossFit View Public Whiteboard Strict Press (5-4-3-2-1) add weight each set Build to heavy single Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 10 Push Press 115/75# 15 KBS 50/35# 20 Box Jumps 24/20″
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Crossfit Cape Cod 1/28/2021

January 27, 2021
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CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Ascending Ladder 20:00 1 Chest to Bar Pullup 1 HSPU 1 Power Clean 135/95# Add 1 rep each round
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Crossfit Cape Cod 1/27/2021

January 26, 2021
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CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Every 5:00 x 5 Rounds 16 10m shuttle sprints (up and back 8 times) 26/21 cal row 12 Burpees 16 10m shuttle sprints SCORE= slowest time of 5 rounds
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Crossfit Cape Cod 1/26/2021

January 25, 2021
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CrossFit Cape Cod – CrossFit View Public Whiteboard Back Squat (3-3-3-3-3) Add weight as you go Metcon (Time) 10-9-8-7-6-5-4-3-2-1 OHS 75/45 T2Bar RX+ 95/65#
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Crossfit Cape Cod 3/2/2021

March 01, 2021
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CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 35 Back Squats 135/95# 400m Run 25 Front Squats 115/75# 400m Run 15 OHS 96/65# 400m Run EMOM 10:00 OHS 2 Reps OHS Add weight as you go
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Crossfit Cape Cod 3/1/2021

February 28, 2021
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CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Every 4:00 x 6 Rounds 100m Farmer Carry w Kbell 70/53’s 10 Dumbbell Step Overs 50/35’s 24/20″ 200m Run Reps each round are 12 RX+ Every 3:00 x 8 Rounds
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Crossfit Cape Cod 2/28/2021

February 27, 2021
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CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) The Hateful Eight 8 RFT 8 Push ups 8 Sit ups 8 Air Squats 8 Pull ups 8 Deadlifts 95/65# 8 Hang Power Cleans 95/65# 8 Shoulder to OH 95/65# 8 Cal Row RX+ GHD Sit ups and C2B Pullups
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Crossfit Cape Cod 2/27/2021

February 26, 2021
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CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Wall Ball Face Off 7 Rounds :30 sec wall balls 20/14# :30 sec rest Score= Total Wall Balls Back Squat (2-2-2-2-2 add weight as you go)
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Crossfit Cape Cod 2/26/2021

February 25, 2021
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press, 115# 30 Pull-upsIn honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.To...
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Crossfit Cape Cod 2/25/2021

February 24, 2021
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CrossFit Cape Cod – CrossFit View Public Whiteboard Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete...
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Crossfit Cape Cod 2/24/2021

February 23, 2021
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CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 50/35 Cal Row 50 single dbell Hang Clean & Jerk 50/35# 50 single dbell lunge
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Crossfit Cape Cod 2/23/2021

February 22, 2021
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CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds for Time 10 Front Squats 155/105# 10 C2B Pull ups 10 Bar Facing Burpees Accessory Work 50 Tricep Pulldowns 50 Band Pullaparts
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Crossfit Cape Cod 2/22/2021

February 21, 2021
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CrossFit Cape Cod – CrossFit View Public Whiteboard Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in...
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