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Mashpee, MA 02649
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Month

June 2012

Craig we are going to miss you when you transfer! CrossFit Cape Cod Workout Of The Day30 Back Squats 115/8525 Pull Ups20 Shoulder To Over Head 115/8530 Front Squats 95/6525 Pull Ups20 Shoulder To Over Head 95/6530 Over Head Squats 65/4525 Pull Ups20 Shoulder To Over Head...
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Adam at 6am CrossFit Cape Cod Workout Of The Day4 Rounds For Time10 Dumbell Snatch Alternating Arms200 Meter RunGo As Heavy As You Are Able To Endurance AthletesWednesday, Thursday, Or FridayRunners: RestTriathlon: Bike 5:00, Run 5:00 Rest 2:00 x 3 Rounds Minimize Transition...
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One of the cooler moments from the Throwdown when Jeremy beat the clock to pick up 505 and seal the win! Dan Cutrona was right there to capture it!  CrossFit Cape Cod Workout Of The DayA. Part/Warm-UpTabata RowTabata Double UnderB. Deadlift 5-5-5-5-5Nutrition Challenge All...
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CrossFit Cape Cod Workout Of The Day ‘The Chief’5 Cycles Of 3 Minutes As Many Rounds Possible Of:3 Power Cleans 135/956 Push Ups9 Air SquatsRest 1 Minute Between Each 3 Minute Cycle   Nutrition Challenge UpdateThis Wednesday Between 4:30pm and 6:00pm White Lion...
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CrossFit Cape Cod Workout Of The Day5 Rounds5 Reps Max Shoulder PressMax Toes To BarRest As Needed Between RoundsNutrition Challenge UpdateThis Wednesday Between 4:30pm and 6:00pm White Lion Baking Company will be doing a free sampling-there will be complete exemption from the...
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CrossFit Cape Cod Workout Of The DaySumo Deadlift 3-3-3-3-3 Between Sets Do STRICT Knees To Elbows Stop Just Before MaxFollowed By:5 Rounds For Time9 Parallette Push Ups9 Hang Power Snatches 75/5018 Double UndersNUTRITION CHALLENGETo be eligible to win each participant needs:A...
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CrossFit Cape Cod Workout Of The Day2:00 Hollow Rock2:00 L-Sit. In 2:00 get as much time in an L-Sit as you can.Followed By:15-12-9Ring Push UpsGoblet Squats 2/1.5Box Jumps-Over The Box 24/20. It is not required that you clear the box by jumping over it in the air-You can Jump...
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CrossFit Cape Cod Workout Of The Day Back Squat 2-2-2-2-2 Followed By Helen 3 Rounds For Time Run 400 21 Kettle Bell Swings 12 Pull Ups MOBILITY WOD EnduranceRunning: Rest Day   Triathletes: Swim (MON): 6 x 75m on 2:00 Bike (WED): 4 x 1M TT, work:rest 1:2 Run (TUE): 3 x...
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CrossFit Cape Cod Workout Of The Day3 Rounds10 Chest To Bar Pull Ups7 Power Cleans- Go As Heavy As You Can With Correct FormParking Lot Shuttle SPRINT**For The Shuttle Sprint- go out the doors and right down the sidewalk. Enter the Parking lot at the bottom Island and go 1/3 and...
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Monday, June 18th

Another Gem From Dan Cutrona Photography-Sarah, Post Sled WOD CrossFit Cape Cod Workout Of The DayMax Push JerkThen3 Rounds For Time:7 Handstand Push Ups9 Russian Kettlebell Swings 2/1.511, 180 Degree BurpeesMOBILITY WOD EnduranceRunning:  3x 800m Rest 2:00 (Tues)Triathlon:...
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