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Month

April 2014

CrossFit Cape Cod, Wednesday 4/30/14

CrossFit Cape Cod Workout Of The Day Speed Back Squats 12 sets of 2 at 65% of 1 Rep Max Followed By 3 Rounds 25 Wall Ball 20/14, 10″/9″ 25 Sit Ups Run 400m There will be 2 meetings for the nutrition challenge that starts May 5th. Wednesday 4/30/14 at 6:30pm and Monday...
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CrossFit Cape Cod, Tuesday 4/29/14

Sarah Working To Get Her First Pull Up. March 2009 CrossFit Cape Cod Workout Of The Day For Time Row 1000m 25 Overhead Squats 75/55 15 Burpees Rest 3:00 Row 1000m 25 Overhead Squats 75/55 15 Burpees Finisher 50 GHD Sit Ups Or 100 Ab Mat Sit Ups, Not For Time.
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CrossFit Cape Cod, Monday 4/28/14 UPCOMING EVENTS

The first time Sarah ever jumped on the 24″ Box (Oct. 9, 2008) CrossFit Cape Cod Workout Of The Day Bench Press 2-2-2-2-2-2-2 Followed By 3 Rounds AMRAP 4 Minutes 11 Pull Ups 9 Push Ups  7 Box Jumps 24/20 Rest 1 Minute  Start Where You Leave Off, Score Total Of...
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CrossFit Cape Cod, Saturday and Sunday

The Premier CrossFit Facility Of Cape Cod   CrossFit Cape Cod Workout Of The Day Saturday 1 Rep Max Back Squat Followed By 4 Rounds For Time 7 Back Squats 50% 1RM Sunday ‘Jerry’ Run 1 Mile  Row 2000m Run 1 Mile  The Fittest 40-49 Year Olds Score Poster
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CrossFit Cape Cod, Friday 4/25/14

Carl right before a PR CrossFit Cape Cod Workout Of The Day On The Minute For 20 Minutes Odd Minutes 2 Hang Power Cleans, 5 Chest To Bar Pull Ups Even Minutes 2 Hang Power Cleans, 5 Ring Dips Go for fast clean movement on the HPCs. If you are landing wide, decrease the load. On...
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CrossFit Cape Cod, Thursday 4/24/14

We are so proud of you, Coach Mase, for your awesome performance in the Masters division this year! Your efforts inspire us all! Find a 1 Rep Max Jerk Followed By  Run 800m On The 7:00 X 4 Rounds Record all 4 Times (Go at 0:00,7:00,14:00,21:00)
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Crossfit Cape Cod, Wednesday 4/23/14

CrossFit Cape Cod Workout Of The Day For Time Run 800m 50 Sit Ups 50 Russian Kettlebell Swings* 1.5/1 50 Sit Ups 50 Russian Kettlebell Swings 1.5/1 Row 1000m *The Russian Kettlebell Bell Swing Reaches Its Peak At Eye Level, Rather Than Overhead. Focus On Using The Hips And...
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CrossFit Cape Cod, Tuesday 4/22/14

Bear Crawls CrossFit Cape Cod  Workout Of The Day 8 Sets Not For Time 1 Hang Power Snatch 1 Power Snatch From Below The Knees 1 Power Snatch From The Ground 3 Overhead Squats* Compare To 2/25/14 *Sub For Overhead Squats Is Overhead Lunges x 6 Rowan’s Pull Up Pr during...
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CrossFit Cape Cod, Monday 4/21/14

CrossFit Cape Cod Workout Of The Day “Jake” 3 Rounds For Time 4 Bear Crawls 25ft 17 Wall Ball Sit Ups 20/14 14 Wallball Shots 10’/9′ 20/14 Med Ball Run 200m 20/14 Jake was 3 years old and died April 17, 2014. He was a part of our family and was a part of...
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CrossFit Cape Cod, Sunday 4/20/14

Mase During Masters Qualifier 4 CrossFit Cape Cod Workout Of The Day Power Clean On The Minute For 9 Minutes  3 Reps At 75% Of 1 Rep Max Followed By AMRAP 12 Minutes 12 Hang Squat Cleans 75/55 7 Push Ups
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