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Month

April 2012

Monday April 30th

Regionals Are Underway! CrossFit Cape Cod WOD5 Rounds For TimeRun 200m30 Air Squats30 Double UndersMobility WOD What part(s) of you need more range of motion? Use the search feature on Mobility WOD, spend 5-10 quick minutes and live a better life.Endurance Athletes: Sprint...
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Friday April 27th

Jessie CrossFit Cape Cod WOD‘Nancy’5 Rounds For Time400m Run15 Over Head SquatsMobility  Individual WODs for Regionals
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Thursday April 26th

  Big Mo CrossFit Cape Cod WOD 1.Strict Pull Ups 4 Sets Max Reps Followed By 2.‘Carrie’ For Time  150 Wall Ball Sit Ups 20/14150 Double UndersMobility 10 Minutes a day is all it takes.  
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Wednesday April 25th

Caroline CrossFit Cape Cod WOD5 Rounds Rest As Needed Between Rounds5 Reps Max Power CleanMax Reps Ring DipsScore Best Weight and Total Reps, For Example:1.100lbs x 5 & 12 Dips-Rest-2. 105 x 5 & 9 Dips-Rest- 3. 105 x 5 & 9 Dips-Rest- 4. 110 x 5 & 8 Dips -Rest- 5....
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Tuesday April 24th

  Jen CrossFit Cape Cod WOD 1. Back Squat5-5-5-5-5Working As Close To Your Best Weight For All 5 Sets (Compare to April 10th) Followed By2.Run 1 Mile50 Wall Ball Shots 20/14 10’/9′30 One Arm Dumbell Snatch Alternating 40/30MOBILITY WODRegardless Of What the...
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Monday April 23rd

Carol CrossFit Cape Cod WOD AMRAP 15 Minutes 5 Burpees  10 Pull Ups 15 Box Jumps 20/20 Never Take Your Body For Granted Congratulations to all the participants in this past weekends throw down! Everyone represented C3 well! Looking Forward to the next 2! 
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FridayApril 20th

Jen Ben CrossFit Cape Cod WOD‘Helen’3 Rounds For TimeRun 400 Meters21 Kettle Bell Swings12 Pull UpsCompetitors Rest DayMobility WODSaturday we will only have classes at 6:30am and 8am– Come over to theTriple Crown Throw Down and volunteer to judge or cheer...
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Thursday April 19th MODIFIED SCHEDULE SATURDAY

CrossFit Cape Cod WOD‘Dangerous Female’50-40-30-20-10Double UndersSit UpsLungesCompetitors should rest today and tomorrow-ready to go Saturday!Teen Class Monday,Wednesday,Friday! Saturday we will only have classes at 6:30am and 8am– Come over to the Triple...
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Wednesday April 18th

CrossFit Cape Cod WODPush or Split Jerk1-1-1-1-1Followed By5 Rounds For Time5 Shoulder To Over Head 60% of 1Rep Max10 Pull UpsMobility WODSaturday From 10am-2pm Triple Crown Throw Down! Please e-mail CrossFitCapeCod@gmail if you can volunteer or have any questions! The...
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Monday April 17th

CrossFit Cape Cod WOD‘Johnny Handsome’3 Rounds For Time2 Rope Climbs30 Wall Ball Shots 20/14 10ft/9ft12 Toes to Bar15 Deadlifts 225/155Scaling the rope climb will be 7/1 Ring RowMOBILITY
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