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WOD

CrossFit Cape Cod 7/22/18

July 21, 2018
0
CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of 4. Rotate stations after each sled push. AMRAP20 100m sled push 90#/45# cal row box jumps 24″/20″ Leg Raise hold 4″-6″ off ground The team...
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CrossFit Cape Cod 7/21/18

July 20, 2018
0
CrossFit Cape Cod – CrossFit   View Public Whiteboard Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Overhead Squat (5-5-5-5)
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CrossFit Cape Cod 7/20/18

July 19, 2018
0
CrossFit Cape Cod – CrossFit   View Public Whiteboard Bench Press (5-5-5-5) work up to a 5 rep max for the day Metcon (Time) 15-10-6 Thrusters 135/95 Chest 2 bar pull ups Rx+ use 165/115, bar muscle ups
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CrossFit Cape Cod 7/19/18

July 18, 2018
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CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) EMOM10 1 squat snatch 1 hang squat snatch 1 OHS Rest 3min EMOM10 1st min 10 ring dips 2nd min 10 wall balls 20/14 Same weight across on 1st EMOM think around 75% of max. 2nd EMOM focus on...
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CrossFit Cape Cod 7/18/18

July 17, 2018
0
CrossFit Cape Cod – CrossFit   View Public Whiteboard Deadlift (10-10-10) Metcon (AMRAP – Rounds and Reps) AMRAP5 5 deadlifts @60%% of today’s max 50 double unders
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CrossFit Cape Cod 7/17/18

July 16, 2018
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CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Complete for time: 12 handstand push-ups 15 back squats 205/155 20 burpees 9 handstand push-ups 18 front squats 185/135 20 burpees 6 handstand push-ups 21 overhead squats 135/95 20 burpees Use 1 barbell...
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CrossFit Cape Cod 7/16/18

July 15, 2018
0
CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) Double DT 10 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 155 lb., women use 105 lb. Or, Heavy DT 5 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men...
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CrossFit Cape Cod 7/15/18

July 14, 2018
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CrossFit Cape Cod – CrossFit   View Public Whiteboard Josie (Time) Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the...
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CrossFit Cape Cod 7/14/18

July 13, 2018
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CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 20 200m run 10 burpee box jumps 20/24 200m run 10 single arm dumbell OHS alt. every 5 reps 50/35
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C3 Barbell 7/20/18

July 19, 2018
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CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) EMOM 12 Squat snatch 75-80% rest 2 min EMOM 12 Clean and Jerk 75-80% 15 min to establish a 1 rep max OHS
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C3 barbell 7/18/18

July 17, 2018
0
CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) In a 15min window seated snatch grip deadlifts work up to 105% in a 10 min window muscle snatch x1x5 @75% 3 atemps to hit a heavy weight of a 5 rep of Bear complex un broken touch and go...
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C3 Barbell 7/13/18

July 12, 2018
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CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic 34 (No Measure) Snatch – max Clean & jerk – max Back or front squat – max Rest 10 minutes between exercises, but stay warm.
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C3 barbell 7/11/18

July 10, 2018
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CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) EMOM10 1 snatch 1 hang snatch 1 OHS rest 5 min EMOM10 1 squat clean 1 push press 1 push jerk you pick the weight climb if you can.
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CrossFit Cape Cod 7/4/18

July 03, 2018
0
CrossFit Cape Cod – CrossFit View Public Whiteboard The Don (Time) For time: 66 Deadlifts, 110# 66 Box jump, 24″ 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55# 66 Wall ball shots, 20# 66 Burpees 66 Double-undersIn honor of...
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c3 Barbell

June 19, 2018
0
CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic 24 (No Measure) Clean & jerk – 79% x 1 x 3 Snatch – 74% x 1 x 3 Clean pull off 2″ riser – 90% (of clean) x 3 x 3 Back squat – 84% x 2 x 3; follow each set...
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C3 barbell 6/13/18

June 12, 2018
0
CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic 21 (No Measure) Snatch – 79% x 1 x 3 Clean & jerk – 74% x 1 x 3 Snatch pull on 2″ riser – 90% (of snatch) x 3 x 3 Front squat – 84% x 2 x 4
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C3 barbell 6/8/18

June 07, 2018
0
CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard classic 19 (No Measure) Snatch – max for day Clean & jerk – max for day Front squat – max for day Good morning – 3 x 10
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C3 barbell 6-6-18

June 05, 2018
0
CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) EMOM 12 snatch complex from the ground with a 2 sec pause above the knee squat snatch, 1 squat snatch 1 OHS (pick a weight and stay with it) Rest 3 min EMOM10 3 T&G squat cleans (building in...
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