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WOD

CrossFit Cape Cod 4/8/19

April 07, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard 30 BC (Time) complete for time: 30 Bear Complexes 115/75 “Bear complex” consist of: Power clean Front squat Push press or Push jerk Back squat Push press or Push Jerk *Note, you may combine the 1st 3 parts into...
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CrossFit Cape Cod 4/6/19

April 05, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Weight) Strongman stations: spend 5min. at each station. moving as much weight as possible. 1: ATLAS balls 2: yoke carry 3: farmers carry 4: keg clean & jerks/log C &J/sand bag C & J 5: tire flips
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CrossFit Cape Cod 4/5/19

April 04, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 2 rounds for Time: 200 Meter Run 27 kettle bells 70/53 27 Box Jumps (24/20) 200 Meter Run 21 kettle bells 21 Box Jumps (24/20) 200 Meter Run 15 kettle bells 15 Box Jumps (24/20) 200 Meter Run 9 kettle bells 9...
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CrossFit Cape Cod 4/4/19

April 03, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Deadlift (5-5-5-5) build to a heavy set of 5 for the day Detention (AMRAP – Rounds and Reps) AMRAP 12: 6 Strict dumbbell press 50/35’s 9 Deadlifts (225/155) 30 Double Unders Rx+ strict HSPU
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CrossFit Cape Cod 4/3/19

April 02, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) AMRAP 12 21 wall balls 20/14 21 Toes to Bar 21 Front Squats (95/65) rest 3 minutes AMRAP 8: 15 wall balls 15 Toes to Bar 15 Front Squats (115/80) rest 3 minutes AMRAP 4: 9 wall balls 20/14 9 Toes...
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CrossFit Cape Cod 4/2/19

April 01, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Power Snatch (1-1-1-1) work up to a heavy single for the day Isabel (Time) For Time: 30 Snatches, 135# / 95#
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CrossFit Cape Cod 4/1/19

March 31, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard 60/90/150 Thruster,BFF,ROW (Time) 30- 95/65 thrusters 20 bar facing burpees 50 cal row 20-115/75 thrusters 30 bar facing burpees 50 cal row 10- 135/95 thrusters 40 bar facing burpees 50 cal row
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CrossFit Cape Cod 3/31/19

March 30, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Step up for Julia (AMRAP – Reps) AMRAP45 box step ups 24″/20″ use weight vests, sand bags, dumbbells, kettle bells or plates. you choose the weight. Please join us helping Julia Wright and her family...
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CrossFit Cape Cod 3/30/19

March 29, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Roberto (Time) 50 burpee buy in then: 8 rounds of 8 chest to Bar pull ups 8 box jumps 30/24 Rest 2 min. 50 Double under buy in then: 8 rounds of 8 HSPU 8 power cleans 135/95 Please join us this Sunday to raise money for...
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CrossFit Cape Cod 4/8/19

April 07, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard 30 BC (Time) complete for time: 30 Bear Complexes 115/75 “Bear complex” consist of: Power clean Front squat Push press or Push jerk Back squat Push press or Push Jerk *Note, you may combine the 1st 3 parts into...
READ MORE

CrossFit Cape Cod 4/7/19

April 06, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Bull (Time) 2 Rounds for time of: 200 Double-Unders 50 Overhead Squats, 135# 50 Pull-ups 1-Mile RunIn honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, was killed on May 5,...
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CrossFit Cape Cod 4/6/19

April 05, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Weight) Strongman stations: spend 5min. at each station. moving as much weight as possible. 1: ATLAS balls 2: yoke carry 3: farmers carry 4: keg clean & jerks/log C &J/sand bag C & J 5: tire flips
READ MORE

CrossFit Cape Cod 4/5/19

April 04, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 2 rounds for Time: 200 Meter Run 27 kettle bells 70/53 27 Box Jumps (24/20) 200 Meter Run 21 kettle bells 21 Box Jumps (24/20) 200 Meter Run 15 kettle bells 15 Box Jumps (24/20) 200 Meter Run 9 kettle bells 9...
READ MORE

CrossFit Cape Cod 4/4/19

April 03, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Deadlift (5-5-5-5) build to a heavy set of 5 for the day Detention (AMRAP – Rounds and Reps) AMRAP 12: 6 Strict dumbbell press 50/35’s 9 Deadlifts (225/155) 30 Double Unders Rx+ strict HSPU
READ MORE

CrossFit Cape Cod 4/3/19

April 02, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) AMRAP 12 21 wall balls 20/14 21 Toes to Bar 21 Front Squats (95/65) rest 3 minutes AMRAP 8: 15 wall balls 15 Toes to Bar 15 Front Squats (115/80) rest 3 minutes AMRAP 4: 9 wall balls 20/14 9 Toes...
READ MORE

CrossFit Cape Cod 4/2/19

April 01, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Power Snatch (1-1-1-1) work up to a heavy single for the day Isabel (Time) For Time: 30 Snatches, 135# / 95#
READ MORE

CrossFit Cape Cod 4/1/19

March 31, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard 60/90/150 Thruster,BFF,ROW (Time) 30- 95/65 thrusters 20 bar facing burpees 50 cal row 20-115/75 thrusters 30 bar facing burpees 50 cal row 10- 135/95 thrusters 40 bar facing burpees 50 cal row
READ MORE

CrossFit Cape Cod 3/30/19

March 29, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Roberto (Time) 50 burpee buy in then: 8 rounds of 8 chest to Bar pull ups 8 box jumps 30/24 Rest 2 min. 50 Double under buy in then: 8 rounds of 8 HSPU 8 power cleans 135/95 Please join us this Sunday to raise money for...
READ MORE
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