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WOD

CrossFit Cape Cod 12/29/19

December 28, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Omar (Time) For Time: 10 Thrusters, 95# 15 Bar-Facing Burpees 20 Thrusters, 95# 25 Bar-Facing Burpees 30 Thrusters, 95# 35 Bar-Facing Burpees In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died...
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CrossFit Cape Cod 12/28/19

December 27, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) AMRAP 3: 12 Calorie Row 9 Power Cleans (95/65) Rest 3 Minutes AMRAP 3: 12/9 Calorie Row 7 Hang Squat Cleans (115/80) Rest 3 Minutes AMRAP 3: 12/9 Calorie Row 5 Squat Cleans (135/95) Rest 3...
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CrossFit Cape Cod 12/27/19

December 26, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 6 Rounds 10 HSPU 15 Burpees 20 Sit-Ups 25 Air Squats
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CrossFit Cape Cod 12/26/19

December 25, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time: 30 Toes to Bar 400 Meter Run 15 Power Cleans (175/115) 800 Meter Run 15 Power Cleans (175/115) 400 Meter Run 30 Toes to Bar ****NO 5:30 p.m., 6:30 p.m. Christmas Eve, Christmas Day we are Closed,...
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CrossFit Cape Cod 12/25/19

December 24, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon No classes today home work out: Enjoy your Family! ****NO 5:30 p.m., 6:30 p.m. Christmas Eve, Christmas Day we are Closed, December 26th NO 5:30 a.m.   ***********
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CrossFit Cape Cod 12/24/19

December 23, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon OPEN GYM ****NO 5:30 p.m., 6:30 p.m. Christmas Eve, Christmas Day we are Closed, December 26th NO 5:30 a.m.   ***********
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CrossFit Cape Cod 12/23/19

December 22, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Dunn (AMRAP – Rounds) Complete as many rounds as possible in 19 minutes of: 3 muscle-ups 1 shuttle sprint, 5 yards, 10 yards, 15 yards 6 burpee box jump-overs, 20-in. box On the burpees, jump over the box without...
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CrossFit Cape Cod 12/22/19

December 21, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard 12 Days Of Crossfit (Time) 12 Rounds for time of: 1 Squat Snatch, 155/105 2 BJ, 30/20 3 Push Press, 155/105 4 TTB 5 Hang Power Cleans, 155/105 6 HR Push ups 7 Dead, 155/105 8 GHDSU 9 KBS, 70/53 10 Lunges (10 each side) 11...
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CrossFit Cape cod 12/21/19

December 20, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Bench Press (3-3-3-3) Metcon (Weight) EMOM20 1st min. 5 back squats 2nd min. 2 rope climbs you pick the weight as heavy as you think you can maintain with great form.
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CrossFit Cape Cod 12/29/19

December 28, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Omar (Time) For Time: 10 Thrusters, 95# 15 Bar-Facing Burpees 20 Thrusters, 95# 25 Bar-Facing Burpees 30 Thrusters, 95# 35 Bar-Facing Burpees In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died...
READ MORE

CrossFit Cape Cod 12/28/19

December 27, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) AMRAP 3: 12 Calorie Row 9 Power Cleans (95/65) Rest 3 Minutes AMRAP 3: 12/9 Calorie Row 7 Hang Squat Cleans (115/80) Rest 3 Minutes AMRAP 3: 12/9 Calorie Row 5 Squat Cleans (135/95) Rest 3...
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CrossFit Cape Cod 12/27/19

December 26, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 6 Rounds 10 HSPU 15 Burpees 20 Sit-Ups 25 Air Squats
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CrossFit Cape Cod 12/26/19

December 25, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time: 30 Toes to Bar 400 Meter Run 15 Power Cleans (175/115) 800 Meter Run 15 Power Cleans (175/115) 400 Meter Run 30 Toes to Bar ****NO 5:30 p.m., 6:30 p.m. Christmas Eve, Christmas Day we are Closed,...
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CrossFit Cape Cod 12/25/19

December 24, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon No classes today home work out: Enjoy your Family! ****NO 5:30 p.m., 6:30 p.m. Christmas Eve, Christmas Day we are Closed, December 26th NO 5:30 a.m.   ***********
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CrossFit Cape Cod 12/24/19

December 23, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon OPEN GYM ****NO 5:30 p.m., 6:30 p.m. Christmas Eve, Christmas Day we are Closed, December 26th NO 5:30 a.m.   ***********
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CrossFit Cape Cod 12/23/19

December 22, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Dunn (AMRAP – Rounds) Complete as many rounds as possible in 19 minutes of: 3 muscle-ups 1 shuttle sprint, 5 yards, 10 yards, 15 yards 6 burpee box jump-overs, 20-in. box On the burpees, jump over the box without...
READ MORE

CrossFit Cape Cod 12/22/19

December 21, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard 12 Days Of Crossfit (Time) 12 Rounds for time of: 1 Squat Snatch, 155/105 2 BJ, 30/20 3 Push Press, 155/105 4 TTB 5 Hang Power Cleans, 155/105 6 HR Push ups 7 Dead, 155/105 8 GHDSU 9 KBS, 70/53 10 Lunges (10 each side) 11...
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CrossFit Cape cod 12/21/19

December 20, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Bench Press (3-3-3-3) Metcon (Weight) EMOM20 1st min. 5 back squats 2nd min. 2 rope climbs you pick the weight as heavy as you think you can maintain with great form.
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