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Month

June 2013

Monday

CrossFit Cape Cod Workout Of The Day 10 Rounds For Time 10 Thrusters 75/50 10 Burpees Thank you Sara,Amy,Rene, & Ivy for making C3 Proud at Operation Throwdown! Upcoming Events! Saturday July 6th,Hope WOD! Join us for a brutal WOD for a GREAT cause! Donate here! Type and...
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CrossFit Cape Cod Workout Of The Day CossFit Total 1 Rep Max Back Squat 1 Rep Max Press 1 Rep Max Deadlift CrossFit For Hope July 6, 2013 At CrossFit Cape Cod! CrossFit For Hope Kate Foster
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Saturday

CrossFit Cape Cod Workout Of The Day Fight Gone Bad! Wall Ball 20lb/14lb 10/9Sumo Deadlift High Pull 75/50Box Jump 20/18Push Press 75/50Row (Cal.)In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is...
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Friday

CrossFit Cape Cod Workout Of The Day1 Rep Max Power SnatchFollowed By4 Rounds For Max RepsPower Snatch 70% 1RMStrict Pull UpsRest As Needed Between Rounds Kristen, Pr!
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Thursday

CrossFit Cape Cod Workout Of The Day Press 5 Rep Max Followed By 4 Rounds  Run 800m Rest 3:00 Between Rounds
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Wednesday

CrossFit Cape Cod Workout Of The Day 15 Minutes To Establish 10 Rep Max Back Squat Followed By 50-40-30-20-10 Air Squats  Sit Ups Chuck S.! Go Hard, Or…Well There Is No Or, Don’t Go Home, Stay Here.  Unless Class Is Over, Then Feel Free To Go Home. But When...
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Tuesday

CrossFit Cape Cod Workout Of The Day 17 Minute ClockRun 1 Mile With The Time Remaining Do As Many Rounds As Possible Of 10 Kettle Bell Swings 2/1.5 10 Burpees  Score Run Time And Rounds Compare To 3/23/13 Grampy Fire Fighter and Lilan 8 Foods We Eat That Are Banned...
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Monday

CrossFit Cape Cod Workout Of The Day 4 Rounds  1:00 Thrusters 95/65 1:00 Pull Ups Rest 2:00 Between Rounds Score Total Points Betty Summer Schedule Effective Monday! 6/24Monday – Friday 6,7,8,9am 3:30,4:30,5:30,6:30pm (No 6:30pm Fridays)Saturdays7,8,9amSundays9amChild...
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Sunday

CrossFit Cape Cod Workout Of The Day 3 Rounds For Time Run 400 20 Burpees Laura S. Playing At CrossFit Cape Cod! Remember To Post Scores To The Blog For Your WODs And Points For The Nutrition Challenge!  Announcements Recap Summer Schedule Effective Monday! 6/24Monday...
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Saturday

CrossFit Cape Cod Workout Of The Day 3 Rounds For Time 40 Steps Overhead Walking Lunge 45/25 Plate 30 Box Jumps 24/20 20 Toes To Bar Mason Announcements Recap Summer Schedule Effective Monday!Monday – Friday 6,7,8,9am 3:30,4:30,5:30,6:30pm (No 6:30pm...
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