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Components
Metcon
Settings
Location
(All)
CrossFit Cape Cod
Program
Mobility
Date
Workout
CrossFit Cape Cod 11/14/18 - CrossFit Cape Cod
Class
(All)
5:30 AM CrossFit
7:30 AM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (11/6)
Workout
CrossFit Cape Cod 11/14/18
Metcon (3 Rounds for reps)
In teams of 2 complete:
0-10:00 1 mile run
max reps of C &J 135/95
10-13 REST
13:00-20:00 run 800m
max reps power snatch 115/75
20-23 REST
23- 27:00 run 400m
max reps of Thrusters 95/65
run together and break up barbell work as needed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 14, 2018
Male Clients
1
Dave
Souza
3:30 PM CrossFit
106 Total Reps
with Emily
2
Andrew
Mathieson
4:30 PM CrossFit
88 Total Reps
3
Jonathan
Miles
5:30 AM CrossFit
78 Total Reps
4
christopher
Hamblin
7:30 AM CrossFit
33 Total Reps
5
Allan
Fleck
3:30 PM CrossFit
108 Total Reps
solo..no friends really...
6
Tom
Bushy
5:30 AM CrossFit
89 Total Reps
w/ Traci
7
Court
Caron
3:30 PM CrossFit
86 Total Reps
another lonely soldier..
8
Bill
Morrison
3:30 PM CrossFit
81 Total Reps
also no friends
9
Anthony
Bene
6:30 PM CrossFit
71 Total Reps
10
Thomas
Topham
5:30 AM CrossFit
65 Total Reps
11
Dan
Patenaude
5:30 AM CrossFit
50 Total Reps
65# - C & J 55# - PS & Thrusters
Female Clients
1
Emily
Sargent
3:30 PM CrossFit
106 Total Reps
with Dave :)
2
Jennifer
Petit
4:30 PM CrossFit
77 Total Reps
Thanks Kristen!
3
Loretta
Peters
7:30 AM CrossFit
53 Total Reps
4
Samantha
Roy
5:30 AM CrossFit
35 Total Reps
Row. 75#, 55#, 55#
5
Amanda
Sawyer
5:30 AM CrossFit
27 Total Reps
75#, 55#, 55#
6
Private
5:30 PM CrossFit
24 Total Reps
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