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Month

March 2014

CrossFit Cape Cod, Thursday 3/20/14

Andrea about to conquer a fear! For Time 1,000m Row Followed Immediately By 5 Rounds Of  15 Kettlebell Swings 1.5/1 30 Double Unders Score 1 is the “checkpoint” after the Row, Score 2 is the Total Time from the start of the Row, to the last Double Under.
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CrossFit Cape Cod, Wednesday 3/19/14

CrossFit Cape Cod  Workout Of The Day Test 1  Max Front Squat Test 2  Max Rope Climbs In 2 Minutes* *If You Can’t Climb The Rope Do Knees to Elbows Test 3  Max Sit Ups In 2:00 Test 4 Max Height Box Jump Rest as needed between stations. Have fun with this...
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CrossFit Cape Cod, Tuesday 3/18/14

CrossFit Cape Cod  Workout Of The Day Push Press 2-2-2-2-2 3 Rounds Row 500 20 Push Press 115/85  20 Bar Facing Burpees Rest 3:00 Between Rounds “If I’m thinking a ton during each workout, each movement, each rep, it’s hard,” he added. “If I’m thinking about the guy...
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Crossfit Cape Cod, Monday 3/17/14

CrossFit Cape Cod Workout Of The Day 2011 Open WOD 5 AMRAP 20 Minutes 5 Power Cleans 155/105 10 Toes To Bar 15 Wall Balls 20/14, 10’/9′
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CrossFit Cape Cod, Sunday 3/16/14

CrossFit Cape Cod Workout Of The Day 5 Rounds For Time Run 400 20 Push Ups 2 Rope Climbs
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CrossFit Cape Cod, Saturday 3/15/14

CrossFit Cape Cod Workout Of The Day Open WOD 14.3 MEN – includes Masters Men up to 54 years oldComplete as many reps as possible in 8 minutes of:135-lb. deadlifts, 10 reps15 box jumps, 24-inch185-lb. deadlifts, 15 reps15 box jumps,...
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CrossFit Cape Cod, Friday 3/14/14

CrossFit Cape Cod  Workout Of The Day “Tabata Something Else” Row Pull Ups Push Ups Sit Ups Squats :20 sec on, :10 sec off x 8 Rounds Record the lowest score from each exercise and add the 5 scores for your total score. (Ex. Row 9,8,8,7,7,7,7,7. Score is 7)...
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CrossFit Cape Cod

CarlCrossFit Cape Cod Workout Of The Day Back Squats 2-2-2-2-2 Followed By On The Minute For 16 Minutes Odd: 6 Wall Ball/6 Toes To Bar Even: 25 Double Unders )
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CrossFit Cape Cod, Wednesday 3/11/14

Another Sub For Rope ClimbsCrossFit Cape Cod  Workout Of The Day10 Power Cleans50 Box Jumps8 Power Cleans40 Box Jumps6 Power Cleans30 Box Jumps4 Power Cleans20 Box Jumps2 Power Cleans10 Box JumpsWeight On The Power Cleans Is 185/135 For The Box Jumps 24/20Enroll your...
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CrossFit Cape Cod, Tuesday 3/11/14

CrossFit Cape Cod Workout Of The Day Strict Shoulder Press 3-3-3-3-3 Followed By 3 Rounds For Time Run 400 15 Burpees Compare To 1/13/14
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