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Month

March 2013

Monday

CrossFit Cape Cod Workout Of The Day Nutrition Challenge 2.0 Benchmark WOD As Many Rounds Possible In 15 Minutes 1 Deadlift 1 Round Of Cindy 2 Deadlifts 1 Round Of Cindy 3 Deadlifts  1 Round Of Cindy Add One Deadlift Each Round For The 15 Minutes. 1 Round Of Cindy Is 5 Pull...
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CrossFit Cape Cod Workout Of The Day Focus Work www.mobilitywod.com  
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Saturday

CrossFit Cape Cod Workout Of The Day For Time 50 Pull Ups Every Time You Come Off The Bar Run 200 50 Push Ups Run 200 If You Break The Plank Position 50 Wall Balls  Run 200 When you Break The Set  
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Friday

CrossFit Cape Cod Workout Of The Day As Many Rounds Possible 5 Minutes  Rest 1 Minute Repeat 3 Cycles Sled Push 1/2 Way Down  20 Air Squats Sled Push 1/2 Way Back 20 Lateral Hops Over Parallete Sled Weights 90/45  www.mobilitywod.com
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Thursday

CrossFit Cape Cod Workout Of The Day Open WOD 13.4 Rest 3:00 As Many Rounds Possible In 7:00 Starting At Your Last Completed Round Working Back Down As Far As You Can. The WOD Is Over If You Complete 3 & 3 Before The Clock Runs Out.  www.mobilitywod.com 
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Wednesday

CrossFit Cape Cod Workout Of The Day 5 Rounds For Time Run 400 30 Sit Ups 30 Double Unders  www.mobilitywod.com  
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Tuesday

CrossFit Cape Cod Workout Of The Day 30 Seconds On 30 Seconds Off x 6 1. Row (Cal.) 2. Paralette Push Ups 3. Chest To Bar Pull Ups 4. Kettle Bell Swings 1.5/1 Complete All 6 Rounds At One Station Before Moving To The Next Score Total Reps.  
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Monday

CrossFit Cape Cod Workout Of The Day As Many Rounds Possible In 3 Minutes, Rest 1 Minute, 5 Cycles 4 Hang Power Cleans 165/105 4 Front Squats 165/105 8 Toes To Bar www.mobilitywod.com    
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Sunday

CrossFit Cape Cod Workout Of The Day 17 Minute ClockRun 1 MileWith The Time Remaining Do As Many Rounds As Possible 10 Kettle Bell Swings 2/1.5 10 Burpees  It’s The Sugar NY Times
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Saturday

CrossFit Cape Cod Workout Of The Day   Open WOD 13.3   As Many Rounds Possible In 12 Minutes 150 Wall Balls 20/14  90 Double Unders 30 Muscle Ups     or   40-30-20 Wall Ball Double Unders Pull Ups       www.mobilitywod.com  ...
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