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WOD

CrossFit Cape Cod 2/6/19

February 05, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Push Press (3-3-3-3-3) Metcon (Time) Complete For Time: 50/35 Calorie Row 40 Kettlebell Swings (53/35) 30 Push Press (115/80) 40 Kettlebell Swings (53/35) 50/35 Calorie Row
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CrossFit Cape Cod 2/5/19

February 04, 2019
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CrossFit Cape Cod – CrossFit View Public Whiteboard Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips squat cleans. Front Squat (5-5-5-5)
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CrossFit Cape Cod 2/4/19

February 03, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) On the Minute x 16 (8 Rounds): Odd Minutes – 15/12 Calorie Row Even Minutes – 3 Deadlifts pick your weight for dead lifts
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CrossFit Cape Cod 2/3/19

February 02, 2019
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CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 or 3 AMRAP 25: 4x400m relay style 75 Thrusters (95/65) 10 Rope Climbs 4x400m 75 Power Snatches (115/80) 10 Rope Climbs 4x400m 75 Clean and Jerks (135/95) 10 Rope Climbs
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CrossFit Cape Cod 2/2/19

February 01, 2019
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CrossFit Cape Cod – CrossFit View Public Whiteboard Tread water (Time) 2k Row 150 Double Unders 10 Rounds of “Cindy”
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CrossFit Cape Cod 2/1/19

January 31, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Weight) Athletes Choose 1 From Each Section: Weightlifting 1RM Deadlift 1RM Bench Press 1RM Back Squat Gymnastics Max Strict Pull-ups Max Weighted Pull-up Max Muscle-ups Max Strict Handstand Push-ups Conditioning 1...
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CrossFit Cape Cod 1/31/19

January 30, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Frantasy Land (Time) For time: 21-15-9 reps of: 95-lb. thrusters Pull-ups 15-12-9 reps of: 115-lb. thrusters Chest-to-bar pull-ups 12-9-6 reps of: 135-lb. thrusters Bar muscle-ups Using one bar changing weight scale bar...
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Crossfit Cape Cod 1/30/19

January 29, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (4 Rounds for reps) AMRAP 3: 24 Box Jump Overs (24/20) 24/16 Calorie Row Max Power Cleans (75/55) rest 3 minutes AMRAP 3: 21 Box Jump Overs (24/20) 21/14 Calorie Row Max Power Cleans (95/65) rest 3 minutes AMRAP 3:...
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CrossFit Cape Cod 1/29/19

January 28, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard 2019 nutriton challange baseline (Time) 9-15-21: Pull-ups Burpees over the bar Overhead Squats (95/65) RX+ chest to bar pull ups Standards: chin over the bar every rep and arms extended fully at the bottom. Burpees over...
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CrossFit Cape Cod 1/31/19

January 30, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Frantasy Land (Time) For time: 21-15-9 reps of: 95-lb. thrusters Pull-ups 15-12-9 reps of: 115-lb. thrusters Chest-to-bar pull-ups 12-9-6 reps of: 135-lb. thrusters Bar muscle-ups Using one bar changing weight scale bar...
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Crossfit Cape Cod 1/30/19

January 29, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (4 Rounds for reps) AMRAP 3: 24 Box Jump Overs (24/20) 24/16 Calorie Row Max Power Cleans (75/55) rest 3 minutes AMRAP 3: 21 Box Jump Overs (24/20) 21/14 Calorie Row Max Power Cleans (95/65) rest 3 minutes AMRAP 3:...
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CrossFit Cape Cod 1/29/19

January 28, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard 2019 nutriton challange baseline (Time) 9-15-21: Pull-ups Burpees over the bar Overhead Squats (95/65) RX+ chest to bar pull ups Standards: chin over the bar every rep and arms extended fully at the bottom. Burpees over...
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CrossFit Cape Cod 1/28/19

January 27, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Bench Press (max reps) after a solid warm up you have 3 attempt to establish max reps of bench press @ 60% of your 1 rep max. Metcon (Time) 4 Rounds: 30/21 Calorie row 30 AbMat Sit-Ups 30 Kettlebell Swings (53/35) RX+ ghdsu
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CrossFit Cape Cod 1/27/19

January 26, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (6 Rounds for reps) 6 Rounds: 1:00 Sumo deadlift high pulls 75/45 1:00 Thrusters (75/45) 1:00 200m run 1:00 Rest
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CrossFit Cape Cod 1/26/19

January 25, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Open Test (AMRAP – Reps) AMRAP 20: 50 Wallballs (20/14) 50 Double-Unders 40 Box Jumps (24/20) 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Barbell Facing Burpees 20 Cleans (145/95) 20 Jerks (145/95) 10 Snatches...
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CrossFit Cape Cod 1/25/19

January 24, 2019
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CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 60/40 Calorie row 120′ Dumbbell Walking Lunge (50’s/35’s) 35/25 Calorie row 90′ Dumbbell Walking Lunge (50’s/35’s) 20/15 Calorie row Metcon (Distance) dumbbell walking lunge for distance. Establish a max...
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CrossFit Cape Cod 1/24/19

January 23, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard clean complex (1-1-1-1) complete 1 clean from the just below the knee,1 just above the knee and the last rep from the ground. all touch and go. build up to a max for the day Metcon (Time) 3 Rounds: 15 Hang Power Cleans...
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CrossFit Cape Cod 1/23/19

January 22, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Push Jerk (2-2-2-2) Metcon (Time) 21 – 15 – 9 Wallballs (20/14) Pull-ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35)
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