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WOD

CrossFit Cape Cod 3/12/20

March 11, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) With One Dumbbell For time: 200ft Dumbbell Overhead Lunge (50/35) 50 Dumbbell Box Step-ups (24/20) 50 Handstand Push-ups 200ft Dumbbell Overhead Lunge
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CrossFit Cape Cod 3/11/20

March 10, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 21-18-15-12-9-6-3 Kettlebell Swings (70/53) After Each Round: 15 AbMat Sit-ups 30 Double Unders
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CrossFit Cape Cod 3/10/20

March 09, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Bench Press (5-5-5-5) Metcon (AMRAP – Rounds and Reps) AMRAP16 run 200m 8 burpee box jump overs 24/20 8 toes to bar
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CrossFit Cape Cod 3/9/20

March 08, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Alexander (Time) 5 rounds for time of: 31 Back Squats, 135# 12 Power Cleans, 185# In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012 To learn more about...
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CrossFit Cape Cod 3/8/20

March 07, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-ups In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake...
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CrossFit Cape Cod 3/7/20

March 06, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Sumo Deadlift (3-3-3-3) Metcon (3 Rounds for reps) AMRAP4 6 SDLHP 95/65 9 Ring dips 12 air squats Rest 2 min AMRAP4 6 SDLHP 95/65 9 Ring dips 12 air squats Rest 2 min AMRAP4 6 SDLHP 95/65 9 Ring dips 12 air squats
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CrossFit Cape Cod 3/6/20

March 05, 2020
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-ups In 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 3/5/20

March 04, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Fortitude (AMRAP – Reps) EMOM30 1st Max cal row 2nd Max burpees score is lowest count on each.
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CrossFit Cape Cod 3/4/20

March 03, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Push Jerk (1-1-1-1) Metcon (AMRAP – Rounds) EMOM 21 1st.. 15 wall balls 2nd ..40 double under 3rd.. 4 Dead Lifts you pick the weight. Challenge yourself with the wall ball weight or target height and pick a DL weight...
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CrossFit Cape Cod 3/13/20

March 12, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 For Time (40 min cap) 90/60 Calorie Row, 75 Power Snatches, 75 Thrusters (75/55) 90/60 Calorie Row, 60 Power Snatches, 60 Thrusters (95/65) 90/60 Calorie Row, 45 Power Snatches, 45 Thrusters...
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CrossFit Cape Cod 3/12/20

March 11, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) With One Dumbbell For time: 200ft Dumbbell Overhead Lunge (50/35) 50 Dumbbell Box Step-ups (24/20) 50 Handstand Push-ups 200ft Dumbbell Overhead Lunge
READ MORE

CrossFit Cape Cod 3/11/20

March 10, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 21-18-15-12-9-6-3 Kettlebell Swings (70/53) After Each Round: 15 AbMat Sit-ups 30 Double Unders
READ MORE

CrossFit Cape Cod 3/10/20

March 09, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Bench Press (5-5-5-5) Metcon (AMRAP – Rounds and Reps) AMRAP16 run 200m 8 burpee box jump overs 24/20 8 toes to bar
READ MORE

CrossFit Cape Cod 3/9/20

March 08, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Alexander (Time) 5 rounds for time of: 31 Back Squats, 135# 12 Power Cleans, 185# In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012 To learn more about...
READ MORE

CrossFit Cape Cod 3/8/20

March 07, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-ups In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake...
READ MORE

CrossFit Cape Cod 3/7/20

March 06, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Sumo Deadlift (3-3-3-3) Metcon (3 Rounds for reps) AMRAP4 6 SDLHP 95/65 9 Ring dips 12 air squats Rest 2 min AMRAP4 6 SDLHP 95/65 9 Ring dips 12 air squats Rest 2 min AMRAP4 6 SDLHP 95/65 9 Ring dips 12 air squats
READ MORE

CrossFit Cape Cod 3/6/20

March 05, 2020
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-ups In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty. To...
READ MORE

CrossFit Cape Cod 3/5/20

March 04, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Fortitude (AMRAP – Reps) EMOM30 1st Max cal row 2nd Max burpees score is lowest count on each.
READ MORE
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