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WOD

CrossFit Cape Cod 6/1/20

May 31, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) EMOM 15:00 5 Hang Power Cleans 6 Alt Front Rack Lunges 7 Shoulder to OH **Note weight used in the comments Over the next few weeks or so, we will not be posting weights to be used. Remember, it’s been...
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Crossfit Cape Cos 5/31/2020

May 30, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) TABATA Each movement will be :20 sec of work, :10 sec of rest for 8 rounds. Complete 8 rounds of each movement being before moving on to the next one. Movement 1: Air Squats Movement 2: Push...
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Crossfit Cape Cod 5/30/2020

May 29, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 10-9-8-7-6-5-4-3-2-1 Sprawls 20-18-16-14-12-10-8-6-4-2 Pushups 30-27-24-21-18-15-12-9-6-3 Situps So you will do 10 sprawls, 20 pushups, 30 situps, then 9 sprawls, 18 pushups, 27 situps and so on….
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Crossfit Cape Cod 5/29/2020

May 28, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 15 Back Squats 15 Front Squats 15 OHS 400m run 25 Strict Press 25 Push Press 25 Push Jerks 400m run 15 Hang Cleans 400m run 15 Power Snatches
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Crossfit Cape Cod 5/28/2020

May 27, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 21-18-15-12-9 KBSwings HSPU’S Metcon (No Measure) Accessory Work 5 Rounds :20 sec Farmer Carry :20 sec Front Rack Hold :20 sec OH Hold Try not to put the weight down at anytime. You can use...
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Crossfit Cape Cod 5/27/2020

May 26, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds for Time 30m Bear Crawl 15 Dbell Deadlifts 30m Bear Crawl 50 DU’s Rest 1:00
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Crossfit Cape Cod 5/26/2020

May 25, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 100m run 8 Box Jumps 16 Alt Jumping Lunges
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Crossfit Cape Cod 5/25/2020

May 24, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in...
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Crossfit Cape Cod 5/24/2020

May 23, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) ZOOM Wod EMOM 25:00 Min 1: Push Press Min 2: Plank In-Outs Min 3: Sumo Deadlift High Pulls Rest 2:00
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Crossfit Cape Cod 6/5/20

June 04, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds for Time 30/25 Calorie Row 30 Front Rack Lunges* 30 Box Jumps or Step Ups *Choose your weight
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Crossfit Cape Cod 6/4/20

June 03, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (4 Rounds for time) Every 5:00 x 4 rounds 400M run 30 KBS 53/35# 30 Air Squats
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Crossfit Cape Cod 6/3/20

June 02, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds for Time 100m Farmer Carry 30 Abmat Situps 10 Power Cleans
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Crossfit Cape Cod 6/2/20

June 01, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 21-15-9 For Time Alt Dumbbell Snatches Dumbbell step ups 24/20 Burpee Box Jumpovers Metcon (Time) 21-15-9 For Time Alt Dumbbell Snatches Dumbbell step ups 24/20 Burpee Box Jumpovers
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CrossFit Cape Cod 6/1/20

May 31, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) EMOM 15:00 5 Hang Power Cleans 6 Alt Front Rack Lunges 7 Shoulder to OH **Note weight used in the comments Over the next few weeks or so, we will not be posting weights to be used. Remember, it’s been...
READ MORE

Crossfit Cape Cos 5/31/2020

May 30, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) TABATA Each movement will be :20 sec of work, :10 sec of rest for 8 rounds. Complete 8 rounds of each movement being before moving on to the next one. Movement 1: Air Squats Movement 2: Push...
READ MORE

Crossfit Cape Cod 5/30/2020

May 29, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 10-9-8-7-6-5-4-3-2-1 Sprawls 20-18-16-14-12-10-8-6-4-2 Pushups 30-27-24-21-18-15-12-9-6-3 Situps So you will do 10 sprawls, 20 pushups, 30 situps, then 9 sprawls, 18 pushups, 27 situps and so on….
READ MORE

Crossfit Cape Cod 5/29/2020

May 28, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 15 Back Squats 15 Front Squats 15 OHS 400m run 25 Strict Press 25 Push Press 25 Push Jerks 400m run 15 Hang Cleans 400m run 15 Power Snatches
READ MORE

Crossfit Cape Cod 5/28/2020

May 27, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 21-18-15-12-9 KBSwings HSPU’S Metcon (No Measure) Accessory Work 5 Rounds :20 sec Farmer Carry :20 sec Front Rack Hold :20 sec OH Hold Try not to put the weight down at anytime. You can use...
READ MORE
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