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Month

November 2014

CrossFit Cape Cod Wednesday 11/05/14

The Masters Comp   CrossFit Cape Cod   Workout Of The Day   “Cindy”   AMRAP 20 Minutes 5 Pull Ups  10 Push Ups  15 Air Squats   CrossFit Kids  
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Tuesday 11/04/14

A. 1 Rep Max Front Squat 1 Rep Max Bench Press 1 Rep Max Clean   B. 3 Rounds Not For Time 50 Unbroken Double Unders 25 GHD Sit Ups 25 Back Extensions
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CrossFit Cape Cod 11/04/14

Michelle P.   CrossFit Cape Cod   Workout Of The Day   15 Minutes at each station: 1 Rep Max Front Squat 1 Rep Max Bench Press 1 Rep Max Clean   Sweat and Sobriety  
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Monday 11/03/14

A. Fight Gone Bad   B. Deadlift 2-2-2-2-2 With Chains     
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CrossFit Cape Cod Monday 11/03/14

CrossFit Cape Cod    Workout Of The Day   Fight Gone Bad 1 Minute at each station Wall Ball 20/14  Sumo Deadlift High Pulls 75/55 Box Jump 20″ Push Press 75/55 Row (Cal.) Rest 1 Minute Complete 3 Rounds and score the total number of reps. Here is a link to October 14th when...
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Saturday 11/01/14

ECC Qualifier With a running clock.   A. AMRAP 5 Minutes 10 Bar Facing Burpees 15 Thrusters 95/65 20 Chest To Bar Pull Ups   B.  5 Minutes To Establish 5RM Low Hang Snatch   C. 25 OHS 135/95 75 Double Unders 25 Cal. Row 75 Double Unders 25 Overhead Squats  
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