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WOD

CrossFit Cape Cod 10/17/19

October 16, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard A: EMOM 21 Skill work (AMRAP – Rounds) Pick 3 movements and a rep count for each of the three movements. Movement 1 on the first min Movement 2 on the second Movement 3 on the third min. Ect. For 7 rounds Guide for...
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CrossFit Cape Cod 10/16/19

October 15, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) AMRAP 15: 60 Double Unders 2 rope climbs 10 Push Jerks (165/110) Shoulder Press (3-3-3-3)
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CrossFit Cape Cod 10/15/19

October 14, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 20: 15/12 Calorie Row 1 Round of “Strict Cindy” *1 Round of “Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats
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CrossFit Cape Cod 10/14/19

October 13, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run
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CrossFit Cape Cod 10/13/19

October 12, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) AMRAP 15: 3 Thrusters (95/65) 3 Toes to Bar 3 Wall balls 20/14 6 Thrusters (95/65) 6 Toes to Bar 6 Wall Balls 9 Thrusters (95/65) 9 Toes to Bar 9 Wall Balls …. Up by (3’s) until finish. Front...
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CrossFit Cape Cod 10/12/19

October 11, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Duck and Run Tommy (Time) 6 Rounds For Time: 12 dead lifts 225/155 25 wall ball sit ups 20/14 38 double unders Run 200m Rx+255/185 DL, ghdsu Finish with a toast ****Columbus Day 9AM Class Only ********
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CrossFit Cape Cod 10/11/19

October 10, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes ****Columbus Day 9AM Class Only ********
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CrossFit Cape Cod 10/10/19

October 09, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) AMRAP20 1 Rope climb 3 ring dips 5 burpees 7 Hang Squat Snatches (75/55) Rx+ 95/65 Bench Press (3-3-3-3)
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CrossFit Cape Cod 10/9/19

October 08, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Power Clean (5-5-5-5) touch and go Metcon (3 Rounds for reps) AMRAP 3: 12/9 Calorie Row 9 Power Cleans (115/80) Rest 2 Minutes AMRAP 3: 12/9 Calorie Row 7 Power Cleans (135/95) Rest 2 Minutes AMRAP 3: 12/9 Calorie Row 5...
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CrossFit Cape Cod 10/18/19

October 17, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) CrossFit Open 20.2
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CrossFit Cape Cod 10/17/19

October 16, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard A: EMOM 21 Skill work (AMRAP – Rounds) Pick 3 movements and a rep count for each of the three movements. Movement 1 on the first min Movement 2 on the second Movement 3 on the third min. Ect. For 7 rounds Guide for...
READ MORE

CrossFit Cape Cod 10/16/19

October 15, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) AMRAP 15: 60 Double Unders 2 rope climbs 10 Push Jerks (165/110) Shoulder Press (3-3-3-3)
READ MORE

CrossFit Cape Cod 10/15/19

October 14, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 20: 15/12 Calorie Row 1 Round of “Strict Cindy” *1 Round of “Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats
READ MORE

CrossFit Cape Cod 10/14/19

October 13, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run
READ MORE

CrossFit Cape Cod 10/13/19

October 12, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) AMRAP 15: 3 Thrusters (95/65) 3 Toes to Bar 3 Wall balls 20/14 6 Thrusters (95/65) 6 Toes to Bar 6 Wall Balls 9 Thrusters (95/65) 9 Toes to Bar 9 Wall Balls …. Up by (3’s) until finish. Front...
READ MORE

CrossFit Cape Cod 10/12/19

October 11, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Duck and Run Tommy (Time) 6 Rounds For Time: 12 dead lifts 225/155 25 wall ball sit ups 20/14 38 double unders Run 200m Rx+255/185 DL, ghdsu Finish with a toast ****Columbus Day 9AM Class Only ********
READ MORE

CrossFit Cape Cod 10/11/19

October 10, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes ****Columbus Day 9AM Class Only ********
READ MORE

CrossFit Cape Cod 10/10/19

October 09, 2019
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) AMRAP20 1 Rope climb 3 ring dips 5 burpees 7 Hang Squat Snatches (75/55) Rx+ 95/65 Bench Press (3-3-3-3)
READ MORE
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