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Components
Metcon
Settings
Location
(All)
CrossFit Cape Cod
Program
Mobility
Date
Workout
Crossfit Cape Cod 12/9/2020 - CrossFit Cape Cod
Class
(All)
CrossFit: 5:30 AM
CrossFit: 7:30 AM
3:30 PM CrossFit
CrossFit: 4:30 PM
5:30 PM CrossFit
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (8/11)
Workout
Crossfit Cape Cod 12/9/2020
Metcon (Time)
For Time
800m Run
42-30-18 Burpees
21-15-9 Ring Dips
Run 800M
Do 42 Burpees, then 21 dips, 30 burpees, 15 dips, 18 Burpees, 9 dips
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 09, 2020
Male Clients
1
Eduardo
Miranda
CrossFit: 6:30 PM
19:03
2
Ryan
Martin
CrossFit: 6:30 PM
20:18
3
christopher
Hamblin
CrossFit: 7:30 AM
22:37
4
Allan
Fleck
CrossFit: 6:30 PM
16:44
1k rows..
5
Tommy
Brown
CrossFit: 7:30 AM
19:58
25lb tricept extension
6
Duane
Fotheringham
CrossFit: 5:30 AM
21:17
bullhorn and box for ring dips
7
Thomas
Topham
CrossFit: 7:30 AM
26:27
8
Dan
Patenaude
CrossFit: 5:30 AM
27:37
Modified Ring Rows 31 Double red bands dips 9 - Box dips
Female Clients
1
Bridget
Kroll
3:30 PM CrossFit
18:24
Tricep curls
2
Priscilla
Goncalves
3:30 PM CrossFit
18:50
3
Bri
Gallagher
CrossFit: 4:30 PM
20:48
Box dips
4
Christin
Marshall
3:30 PM CrossFit
20:51
Row, red band
5
Erin
Lewis
CrossFit: 4:30 PM
22:39
box pushups
6
Loretta
Peters
CrossFit: 7:30 AM
23:37
trii cep
7
Luci
Kroll
3:30 PM CrossFit
24:13
Band ring dips 🥵😴
8
Melissa
Terry
CrossFit: 5:30 AM
24:26
Parallelets Tricep dip
9
Christina
Sotiros
CrossFit: 4:30 PM
26:25
1K row, dips with skinny band
9
Maria
Jones
CrossFit: 7:30 AM
26:25
10
Kristin
Powell
CrossFit: 7:30 AM
30:52
band for dips
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