168 Industrial Dr
Mashpee, MA 02649
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Month

April 2010

Friday WOD 3 Rounds For Time 10 Front Squats 155/10550 Double Unders
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Thursday WOD 10-9-8-7-6-5-4-3-2-1 For Time Deadlift 225/155Burpee Box Jumps Don’t Forget Active Recovery With Amy S. Thurs. At 6:30 Party Saturday Around 2:00 Race! Sunday 9:00am Registration at the Mashpee High School (Bring a watch if you want to be timed)
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Wednesday WOD Randomly select each movement from a hat and go in the order you choose each movement out of the hat. (If you can do this at home feel free) Everyone should have a different order. “OPT” 135# power clean x 10 reps30″ box jumps x 25 reps10 muscle...
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CrossFit Cape Cod

Tuesday WOD In 10 Minutes Run 1 Mile And L-Sit 2:00. Rest During The Extra Time If There Is Any. In 6 Minutes Run 800m And L-Sit 1:30. Rest During The Extra Time If There Is Any. In 4 Minutes Run 400m And L-Sit 1:00. Rest During The Extra Time If There Is Any. The Clock Will Run...
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CrossFit Cape Cod

Monday WOD 5 Rounds Rest As Needed 2/3 Body weight thruster-Max RepsPull Ups Max Reps Score Total Weight and Reps Sunday May 2, 2010Michael Forde Memorial RaceMashpee, MA 10:00AM Mashpee High School, 500 Old Barnstable Road (Benefit race for Hospice & Palliative Care of Cape...
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Friday WOD Back Squat 5-5-5 Rest 3 minutes 21-15-9 for time Over Head Walking Lunges 45/25lb plateRing Dips Rest 3 Minutes 6 round TabataShoot ThroughsKnees To Elbows
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Thursday WOD Push Press3-3-3-3-3 Followed by 3 roundsRow 1 MinuteJump Rope 1 Minute double unders 4 singles count as 1 double10 Meter Shuttle 1 Minute :30 seconds rest between rounds Score is total meters rowed+double unders+meters ran I am pretty sure that this video is pretty...
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CrossFit Cape Cod

Wednesday WOD 10, 9, 8, 7, 6, 5, 4 3, 2, 1 reps for time of:Power Cleans Pull-ups (Chest to Bar)KB Swings Cleans WMV MOV Today’s WOD was used to test those wishing to qualify for he CF Games both at the NE Qualifiers and The Last Chance Qualifier online. See the top time here.
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Crossfit Cape Cod

Congrats to Mike 26.2 Miles Today in Boston! Tuesday WOD ‘Nancy’ 5 Rounds For Time Run 40015 Over Head Squats 95/65 “The Shoot Through” WMV MOV We have a zillion paralettes and a gymnastic cert in August!
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Monday WOD “Calgary” 1 Round For Time100 Push Ups75 SDLHP 75lbs100 Sit Ups75 Push Press 75lbs Please note that classes will only be held at 3:30, 4:30, and 5:30pm Today Your Inner Athlete – A Must Read Track McGrail
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