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WOD

CrossFit Cape Cod 3/25/18

March 24, 2018
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CrossFit Cape Cod – CrossFit   View Public Whiteboard PARTNER MONSTER MASH (Time) For time: 800m Farmer’s Carry 53/35 400m Front Rack Carry 53/35 200m Overhead Carry 53/35 Rest 5 5 Rounds for time of: 35 Double-unders 30 Air Squats 25 Wall Ball Shots 20...
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Crossfit Cape Cod 3/24/18

March 23, 2018
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CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 25 Run 400 20 box jumps 30/24 5 dead lifts 255/165
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Crossfit cape cod 3/23/18

March 22, 2018
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CrossFit Cape Cod – CrossFit   View Public Whiteboard CrossFit Games Open 11.6 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9...
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CrossFit Cape Cod 3-22-18

March 21, 2018
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CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) Complete for time: Row 500 meters 30 bench presses Row 1,000 meters 30 strict pull ups Row 2,000 meters 30 bench press Males: body weight females: 3/4 body weight
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CrossFit Cape Cod 3-21-18

March 20, 2018
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CrossFit Cape Cod – CrossFit   View Public Whiteboard Front Squat (3-3-3-3) focus on speed out out of the hole, come up much faster than you go down with all movements. Thruster (3-3-3-3) Push Jerk (3-3-3-3)
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CRossFit Cape Cod 3/20/18

March 19, 2018
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CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds) Complete as many rounds as possible in 7 minutes of: 15-cal. row 15 push-ups complete either work out first followed by 5 min rest before moving to the other. Metcon (AMRAP –...
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CrossFit Cape Cod 3/19/18

March 18, 2018
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CrossFit Cape Cod – CrossFit   View Public Whiteboard Hansen (Time) 5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-ups In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan. To learn more about Hansen click here
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CrossFit Cape Cod 3-18-18

March 17, 2018
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CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP30 30 burpees 30 front squats 95/65 30 SDLHP 95/65 30 KTE 30 hang cleans 95/65 30 goblet walking lunges 53/35 working 1 min on 1 min off
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Crossfit Cape Cod 3/17/18

March 16, 2018
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CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 15-12-9-6-3 reps for time of: Dumbbell hang clean and jerks Weighted pull-ups Use one of the dumbbells for your weighted pull-ups. Men: 50-lb. dumbbells Women: 35-lb. dumbbells
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Crossfit Cape Cod 4-5-17

April 04, 2017
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CrossFit Cape Cod – CrossFit Bear Complex (7-7-7-7) Power Clean Front Squat Push Press Back Squat Second Push Presswork up to your heaviest set of 7 reps. Metcon (Time) 500 dbl or singles for time Rx plus every time you break do 5 HSPU and 5 wall balls 20/14
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Crossfit Cape Cod 8-11-16

August 10, 2016
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CrossFit Cape Cod – CrossFit Metcon (Time) For time: Row 500 meters 20 GHD sit-ups Row 500 meters 40 Toes to bar Row 500 meters 60 Sit-ups ***There will not be a mobility class tonight with Amy. But you can join us on Sunday at 10:00 to get your YOGA on.
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Crossfit Cape Cod 7-31-16

July 30, 2016
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CrossFit Cape Cod – CrossFit Metcon (3 Rounds for reps) AMRAP 6 6 medball cleans 20/14 6 wall balls 20 double under Rest 2 min AMRAP 8 8 medball cleans 8 wall balls 40 double unders Rest 2 min AMRAP 4 min 4 medball cleans 4 wall balls 10 double unders
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Crossfit Cape Cod 2-27-16

February 26, 2016
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CrossFit Cape Cod – CrossFit Metcon If you plan on doing 16.1 on Saturday do skill work alternating movements for the first 10 min and 2 other movements for the last 10 min CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar...
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Crossfit Cape Cod 1-24-16

January 23, 2016
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CrossFit Cape Cod – CrossFit Metcon Metcon (Time) 21-15-9 reps for time of: Back squats 135#/95# (from the rack) Broad jumps over mat OH walking lunge 95#/75#
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Crossfit Cape Cod 1-23-16

January 22, 2016
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CrossFit Cape Cod – CrossFit Metcon Metcon (Time) C3 Team Chipper 100 thrusters 95#/75# 80 deadlifts 135#/95# 60 toes to bar 40 burpee box jump overs 24″/20″ 20 hang power cleans 135#/95# 10 rope climbs
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Crossfit Cape Cod 1-22-16

January 21, 2016
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CrossFit Cape Cod – CrossFit Metcon pick one and push hard! Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Optional...
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Crossfit Cape Cod 1-21-16

January 20, 2016
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CrossFit Cape Cod – CrossFit Metcon ECC 2016.2 (Time) 4 rounds for time of: 25 cal row 15 burpees over the erg
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Crossfit Cape Cod 1-20-16

January 19, 2016
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CrossFit Cape Cod – CrossFit Weightlifting Halting Snatch Grip Deadlift ( 5-5-5-5-5) Using your 1rm snatch weight, 5reps with a 2sec pause just below the knee. Explode into the 2nd pull of the snatch finishing with the shrug. Practice and use hook grip. Metcon Metcon...
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