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Month

September 2013

Monday

CrossFit Cape Cod Workout Of The Day AMRAP 15 Minutes 30 Hang Clean and Jerks 115/75 30 Pull Ups 30 Hand Release Push Ups Followed By  3 Sets Not For Time Of  15 Band Pull Aparts 15 Tricep Press Downs Bryce
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Sunday

CrossFit Cape Cod Workout Of The Day For Time 25 Burpees 50 Air Squats 400m Sled Pull 50 Air Squats 25 Burpees Masters 55-59 From CrossFit.Com
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Saturday

CrossFit Cape Cod Workout Of The Day On The Minute For 15 Minutes1 CleanOn The Minute For 15 Minutes1 SnatchFinish With Tabata Sit Ups Bushy
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Friday

CrossFit Cape Cod Workout Of The Day 3 Rounds For Time 20 x Sumo Deadlift High Pull 75/50 25 x Box Jumps 24/20 30 x Wall Ball 20/14 35 x Double Unders
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Thursday

CrossFit Cape Cod Workout Of The Day 4 Rounds 1 Minute Strict Press 95/65 1 Minute Strict Pull Ups Run 400 Each Round Is 6 Minutes rest the remaining time after the run. Score number of reps and run times. CrossFit Games On ESPN Oct 2 in case you missed it!
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Wednesday

CrossFit Cape Cod Workout Of The Day For Time 30 Deadlifts 135 30 Box Jumps 24/20 30 KB Swings 2/1.5 30 Pull Ups 30 Wall Ball 20/14 30 Burpees 30 Hang Power Cleans 135/95 30 Double Unders
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Tuesday

CrossFit Cape Cod Workout Of The Day For Time 25 Knees To Elbows Run 800 25 Toes to Bar Run 800 50 Sit Ups Run 800 Wednesday Night At 6:30pm Mobility With Sarah Next Week Kids Classes Wednesday at 3:30 Teens Classes Monday and Wednesday at 4:30. Sign Up With Sarah....
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Monday

CrossFit Cape Cod Workout Of The Day Box Squat  5 Reps With The Weight You Used 9/10 For 3 Reps. Still Going 1″ Below Paralell.Followed ByOn the Minute For 15 Minutes1 Hang Power Snatch2 Overhead Squats 3-2-1, Toes to Bar!!!
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Sunday

CrossFit Cape Cod Workout Of The Day 3 Rounds For Time 10 x 1 Arm KB Swings Left 10 Steps Over Head Walking Lunge Left Hand 10 x 1 Arm Kb Swings Right 10 Steps Over Head Walking Lunge Right Hand 10 Burpees The Weight on the swings and the OH Walking Lunge is 1.5/1 Andy and Jamin...
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Saturday

CrossFit Cape Cod Workout Of The Day Partner WOD One Partner Pushes The Sled Down And Back Next To White Lion The Other Partner Does Max Number Of Burpees On The Black Mats.  Score Number Of Sled Pushes and Burpees In 18 Minutes. Weight On The Sled Is 45/0 Image From CrossFit.com
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