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February 20, 2015

CrossFit Cape Cod Friday 2-27-15

Saturday We Are Hosting The Open Workout 15.1 Workout Of The Day For Friday Partner WOD 100 Cal Row 200 Double Unders 100 Burpees 200 Sit Ups 1 Person Working At A Time Register For The Open Here!

CrossFit Cape Cod Thursday 2-25-15

Workout Of The Day Snatch x 2 On The Minute For 15 Minutes Followed By AMRAP 10 Minutes 15 Snatches 75/45 30 Double Unders Watch The Live Announcement Of The CrossFit Open WOD 15.1 

CrossFit Cape Cod Wednesday 2-25-15

Workout Of The Day “Cindy” AMRAP 20 Minutes 5 Pull Ups 10 Push Ups 15 Air Squats Advanced Training 30 minutes of Mobility

CrossFit Cape Cod Tuesday 2-24-15

Workout Of The Day Clean and Jerk 1-1-1-1-1-1 Folllowed By Grace 30 Clean and Jerks For Time 135/95 Advanced Training 4 Sets 10 Deadlifts (Heavy & Unbroken If Possible) 15 Handstand Push Ups* *Start Strict and Switch To Kipping When You Can No Longer Get Strict For All 4...

CrossFit Cape Cod Monday 2-23-15

Workout Of The Day 3 Rounds For Time 30 Goblet Squats 40 Kettle Bell Swings 50 Sit Ups Guys Use 1.5 Ladies Use 1pood Advanced Training 6 Rounds 5 Snatches 135/95 5 Muscle Ups Rest 1:00 Between Rounds

CrossFit Cape Cod Sunday 2-22-15

Workout Of The Day “Jackie” Row 1,000m 50 Thrusters 45/35 30 Pull ps For Time

CrossFit Cape Cod Saturday 2-21-15

Workout Of The Day A. Strict Shoulder Press 10-8-6-4-2*r Add Weight Each Set. (*r) Repeat The Set Of 2 Adding Weight Until You Can No Longer Complete 2 Reps. B. AMRAP 7 Minutes 3 Toes To Bar 3 Push Press 6 Toes To Bar 6 Push Press 9 Toes To Bar 9 Push Press Etc. Until Time Is Up...