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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

CrossFit Cape Cod 10/23/19

October 22, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Back Squat (5-5-5) Metcon (AMRAP – Rounds and Reps) AMRAP 12: 15 Kettlebell Swings (70/53) 30 Toes to bar 45 Air Squats

CrossFit Cape Cod 10/22/19

October 21, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Bench Press (12-12-12) Metcon (3 Rounds for reps) AMRAP 6: Buy-In: 50/35 Calorie Row Directly Into.. 12 Deadlifts (185/135), 12 Lateral Barbell Burpees Rest 3 Minutes AMRAP 6: Buy-In: 35/25 Calorie Row Directly Into.. 9...

CrossFit Cape Cod 10/21/19

October 20, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time: 70/50 Calorie Row 50 HSPU 30 Sand Bag Clean & jerks (50/35) 50 AbMat Sit-ups 70/50 Calorie Row

CrossFit Cape Cod 10/20/19

October 19, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 21-18-15-12-9: Wallballs (20/14) Pull-ups Calorie Row 200 Meter Run After Each Round

CrossFit Cape Cod 10/19/19

October 18, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Right Hook (AMRAP – Rounds and Reps) AMRAP 18: 25 Russian Kettlebell Swings (70/53) 25 AbMat Sit-ups 250 Meter Row 25 AbMat Sit-ups Deadlift (5-5-5-5) ###### Saturday Classes are 8AM,9AM, and 12:30pm #########

CrossFit Cape Cod 10/18/19

October 17, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) CrossFit Open 20.2

CrossFit Cape Cod 10/17/19

October 16, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard A: EMOM 21 Skill work (AMRAP – Rounds) Pick 3 movements and a rep count for each of the three movements. Movement 1 on the first min Movement 2 on the second Movement 3 on the third min. Ect. For 7 rounds Guide for...

CrossFit Cape Cod 10/16/19

October 15, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) AMRAP 15: 60 Double Unders 2 rope climbs 10 Push Jerks (165/110) Shoulder Press (3-3-3-3)

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CrossFit Cape Cod 10/24/19

October 23, 2019

Allan

CrossFit Cape Cod 10/23/19

October 22, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Back Squat (5-5-5) Metcon (AMRAP – Rounds and Reps) AMRAP 12: 15 Kettlebell Swings (70/53) 30 Toes to bar 45 Air Squats

CrossFit Cape Cod 10/22/19

October 21, 2019

Allan

CrossFit Cape Cod 10/21/19

October 20, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time: 70/50 Calorie Row 50 HSPU 30 Sand Bag Clean & jerks (50/35) 50 AbMat Sit-ups 70/50 Calorie Row

CrossFit Cape Cod 10/20/19

October 19, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 21-18-15-12-9: Wallballs (20/14) Pull-ups Calorie Row 200 Meter Run After Each Round

CrossFit Cape Cod 10/19/19

October 18, 2019

Allan

CrossFit Cape Cod 10/18/19

October 17, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) CrossFit Open 20.2

CrossFit Cape Cod 10/17/19

October 16, 2019

Allan

CrossFit Cape Cod 10/16/19

October 15, 2019

Allan

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) AMRAP 15: 60 Double Unders 2 rope climbs 10 Push Jerks (165/110) Shoulder Press (3-3-3-3)

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