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WOD

Crossfit Cape Cod 12/29/2020

December 27, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (4 Rounds for reps) For Time 0-4:00 AMRAP 8 Wall Balls 20/14# 8 Alt Dbell Snatch 50/35# 8 Sit ups 4-8:00 50 cal row 8-12:00 AMRAP 8 Wall Balls 8 Dbell Clean ( use two) 8 Sit ups 12-16:00 50 cal row 16-20:00 AMRAP 8...
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crossfit Cape Cod 12/27/2020

December 26, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds For Time 400m run 40 Walking Lunges 40 Air Squats Accessory Work 3 x Max Plank Holds Note time in comments
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Crossfit Cape Cod 12/26/2020

December 25, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 75 Double Unders 75 Back Squats 95/65# 75 Ab Mat Sit Ups 75 Double Unders 75 Burpees 75 Deadlifts 95/65# 75 Double Unders
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Crossfit Cape Cod 12/25/2020

December 24, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (No Measure) Merry Christmas to you and your family! We appreciate all of you and your continued support. Enjoy your family time, relax and be thankful. May the new year bring you happiness, health and PR’s!!
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Crossfit Cape Cod 12/24/2020

December 23, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 8 Rounds for Time 7 Pullups 7 KBS 53/36# 7 Box Jumps 24/20″ 7 Hand release pushups RX+ C2Bar pullups, HSPU’s
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Crossfit Cape Cod 12/23/2020

December 22, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Bench Press (6-6-6-6) Add weight as you go Metcon (Time) Metcon 50-40-30-20-10 Med ball Clean 20/14# Push Press 55/35#
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Crossfit Cape Cod 12/22/2020

December 21, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds For Time 20/15 Cal row 10 Thrusters 115/85# 30 Sit-upsReminder: Christmas Eve only 7:30/3:30 and 4:30. Closed Christmas Day
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Crossfit Cape Cod 12/21/2020

December 20, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Every 5:00 for 25:00 **16 Alt Dumbbell Box Step Ups 24/20″ 53/35″ 200m Run 8 Burpee Box Jumps 200m Run ** 1 dumbbell held any way Score is slowest time Scale back the last run to 100m if needed
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Crossfit Cape Cod 12/20/2020

December 19, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) EMOM 9:00 Min 1: 5 Power Snatch Min 2: 5 Hang Snatch Min3: 5 OHS You choose weight and work on technique and form Note weight in notes Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 3 Ring...
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Crossfit Cape Cod 12/29/2020

December 27, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (4 Rounds for reps) For Time 0-4:00 AMRAP 8 Wall Balls 20/14# 8 Alt Dbell Snatch 50/35# 8 Sit ups 4-8:00 50 cal row 8-12:00 AMRAP 8 Wall Balls 8 Dbell Clean ( use two) 8 Sit ups 12-16:00 50 cal row 16-20:00 AMRAP 8...
READ MORE

crossfit Cape Cod 12/27/2020

December 26, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds For Time 400m run 40 Walking Lunges 40 Air Squats Accessory Work 3 x Max Plank Holds Note time in comments
READ MORE

Crossfit Cape Cod 12/26/2020

December 25, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 75 Double Unders 75 Back Squats 95/65# 75 Ab Mat Sit Ups 75 Double Unders 75 Burpees 75 Deadlifts 95/65# 75 Double Unders
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Crossfit Cape Cod 12/25/2020

December 24, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (No Measure) Merry Christmas to you and your family! We appreciate all of you and your continued support. Enjoy your family time, relax and be thankful. May the new year bring you happiness, health and PR’s!!
READ MORE

Crossfit Cape Cod 12/24/2020

December 23, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 8 Rounds for Time 7 Pullups 7 KBS 53/36# 7 Box Jumps 24/20″ 7 Hand release pushups RX+ C2Bar pullups, HSPU’s
READ MORE

Crossfit Cape Cod 12/23/2020

December 22, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Bench Press (6-6-6-6) Add weight as you go Metcon (Time) Metcon 50-40-30-20-10 Med ball Clean 20/14# Push Press 55/35#
READ MORE

Crossfit Cape Cod 12/22/2020

December 21, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds For Time 20/15 Cal row 10 Thrusters 115/85# 30 Sit-upsReminder: Christmas Eve only 7:30/3:30 and 4:30. Closed Christmas Day
READ MORE

Crossfit Cape Cod 12/21/2020

December 20, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Every 5:00 for 25:00 **16 Alt Dumbbell Box Step Ups 24/20″ 53/35″ 200m Run 8 Burpee Box Jumps 200m Run ** 1 dumbbell held any way Score is slowest time Scale back the last run to 100m if needed
READ MORE

Crossfit Cape Cod 12/20/2020

December 19, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) EMOM 9:00 Min 1: 5 Power Snatch Min 2: 5 Hang Snatch Min3: 5 OHS You choose weight and work on technique and form Note weight in notes Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 3 Ring...
READ MORE
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