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Month

February 2013

Thursday

CrossFit Cape Cod Workout Of The Day ‘Inverted Filthy 50’ For time: 50 Double unders 50 Burpees 50 Wall ball shots, 20 pound ball 50 Back extensions 50 Push press, 45 pounds 50 Knees to elbows Walking Lunge, 50 steps 50 Kettlebell swings, 1 pood 50 Jumping pull-ups 50...
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Wednesday

CrossFit Cape Cod Workout Of The Day ‘The Chipper’ For time:25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbells 25 Back extensions...
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Tuesday

CrossFit Cape Cod Workout Of The Day   Sumo Deadlift 5-5-5-5-5   Followed By   2 Rounds Rest 3-5 Minutes Between Rounds 200 Meter Sled Pull For Time 135/90   Akinwale     
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Monday

CrossFit Cape Cod Workout Of The Day ‘Les Mis’ For time: 20 Wall ball shots, 20/14 20 Sit-ups 20 Box jump, 24/20 20 Hand Release Push-ups 135/95 Power Clean, 20 reps 20 Thrusters, 35/25 Kettle Bells 20 Chest To BarPull-ups 95/65 pound Overhead squat, 20 reps 20...
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Sunday

CrossFit Cape Cod Workout Of The Day 3 Rounds For Time 10 Kettle Bell Box Step Ups To Push Press Left Arm 1.5/1 15 Kettle Bell Swings 1.5 10 Kettle Bell Box Step Ups To Push Press Right Arm 1.5/1 15 Burpees
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Nutrition Challenge Winners

Congratulations To All The Participants Of Nutrition Challenge 1.0!!!   200$ Over All Winner: Sabra!   The Following People Will Have Won A Pair Of Reebok Nanos: Rachel & Jack!!!   The Following People Have...
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Saturday

CrossFit Cape Cod Workout Of The Day   ‘White’ 5 Rounds For Time 3 Rope Climb 10 Toes To Bar 21 Over Head Walking Lunges With A Plate 45/25 Run 400     Use The Link In The CrossFit Games Open Box At The Bottom Of This Site To Register To Participate In...
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Friday

CrossFit Cape Cod Workout Of The Day   10 Sets Increasing Weight Weighted Pull Up Rest :45 seconds Between Sets 1 Set Max Reps With 50% Of Best Set   Followed By   4 Rounds For Time Run 200m 10 Box Jumps Up And Over 24/20 10 Plate Ground To Over Head...
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Thursday *NEW CLASSES*

CrossFit Cape Cod Workout Of The Day ‘Almost Famous’ 20 Calorie Row 30 Ring Dips 40 Burpees 50 Kettlebell Swings 1.5/1 60 Sit Ups 70 Steps Walking Lunge www.mobilitywod.com Before Saturday We Will Announce The Winners Of The Nutrition Challenge And Award Prizes. Sorry...
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Wednesday

CrossFit Cape Cod Workout Of The Day Focus Work Take Your Movement From Category A. & B. And On The Minute For 12 Minutes Select A Number Of Reps That Will Allow You To Stay Above Failure For The Duration of The 12 Minutes. Do Exercise A. On The Odd Minutes & Exercise B....
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