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Month

September 2015

CrossFit Cape Cod Thursday October 1st

CrossFit Cape Cod WOD 5 Rounds For Time 15 Deadlifts 135/95 12 HangPower Cleans 135/95 9 Front Squats 135/95 6 Push Jerks 135/95 Weather Permitting Running Club is Tonight At 6:30pm Details and Sign Ups For The Nutrition Challenge Will Be At The Front Desk Tomorrow At 3:30. We...
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CrossFit Cape Cod Wednesday September 29th

CrossFit Cape Cod WOD The Old School Chipper 25 Lunges 20 Pull Ups 50 Box Jumps 20″ 20 Double Unders 25 Ring Dips 20 Knees To Elbows 30 Kettlebell Swings 2/1.5 30 Sit Ups 20 Squat Cleans 35/25 KBs 25 Back Extensions 30 Wall Balls 20/14 3 Rope Climbs Optional On The Minute...
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CrossFit Cape Cod Tuesday September 29th

I am already looking forward to next years Masters Comp! CrossFit Cape Cod WOD 4 Rounds Conditioning Row 500m Run 400m Rest 3:00 Between Rounds Score Times For Each Round Optional Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand...
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CrossFit Cape Cod Monday September 28th

CrossFit Cape Cod WOD Back Squat 2-2-2-2-2 Bench Press 2-2-2-2-2 Optional AMRAP 7 Minutes 7 Thrusters 95/65 7 Burpees Over The Bar Rock Climbing Tonight At 7:30 pm All Levels Nutrition Challenge Monday October 5-November 5th. Culminating in the CrossFit Cape Cod 7 Year...
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CrossFit Cape Cod Sunday September 27th

Great Comp Today! Pictured Are Some Of The Top Finishers From Various Age Groups! CrossFit Cape Cod WOD 6 Rounds For Time Run 200m 15 Kettlebell Swings 1.5/1 8 Chest To Bar Pull Ups Optional  The Sandbag Floater WOD From The Masters Comp Check Out The Last 20 Seconds and...
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Masters Comp Today!

Come Watch or Volunteer As The Masters Athletes Throwdown In The Second Annual Masters Comp! 8:00am Registration 8:30 Athlete Briefing 9:10 First Heat By 4:00 Awards Ceremony!
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CrossFit Cape cod Friday September 24th

CrossFit Cape Cod WOD “Double Round of Fight Gone Bad” 2:00 At Each Station For Total Reps Wall Ball 20/14 Sumo Deadlift High Pull 75/55 Box Jump 20″ Push Press 75/55 Row (Cal.) Optional A. 3 Rep Ground To Overhead, Must Pass Through a Front Squat B. 1 Round Of...
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CrossFit Cape Cod Thursday September 24th

CrossFit Cape Cod WOD Lunge 100ft 21 Pull Ups 21 Sit Ups Lunge 100ft 18 Pull Ups 18 Sit Ups Lunge 100ft 15 Pull Ups 15 Sit Ups Lunge 100ft 12 Pull Ups 12 Sit Ups Lunge 100ft 9 Pull Ups 9 Sit Ups Lunge 100ft 6 Pull Ups 6 Sit Ups Join Us Saturday For The Masters Comp! Compete,...
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CrossFit Cape Cod Wednesday September 23rd

CrossFit Cape Cod WOD  Row 20 Cal. 20 Deadlifts 275/185 20 Burpee Box Jumps 24/20 20 Toes To Bar 20 Push Jerks 135/95 20 Knees to Elbows 20 Wall Ball 20/14 20 Kettlebell Swings 2/1.5 Volunteers and Athletes For The Saturday Masters Comp We Are Starting At 8 & Finishing By 4....
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CrossFit Cape Cod Tuesday September 22nd

CrossFit Cape Cod WOD Snatch Complex 5 Sets 1 High Hang 1 Mid Hang 1 From The Ground You can drop between reps, but the 3 reps are 1 set Clean Complex 5 Sets 1 High Hang 1 Mid Hang 1 From The Ground Again, dropping is allowed, all 3 reps = 1 set. Optional 10 Sets 1 Legless Rope...
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