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Mashpee, MA 02649
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Month

October 2015

CrossFit Cape Cod Monday October 12th

CrossFit Cape Cod WOD Strength Bench Press 1-1-1-1-1 Conditioning AMRAP 14 Minutes 5 Chest To Bar Pull Ups 10 Hand Release Push Ups 15 Overhead Reverse Step Lunges 45/25 (Plate) Optional 4x Max Set of Muscle Up Rest 3:00 Between Sets Nutrition Challenge Day 6! Check your inbox...
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Nutrition Challenge

Sunday is a great day to do food prep for the week. Get that big crock pot going, do a little shopping, set yourself up. It’s also not to late to get in an order to Sarah’s Paleo Kitchen! Get 6 meals and you are good to go for lunch or dinner on those busy days. Order...
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CrossFit Cape Cod Sunday October 11th

CrossFit Cape Cod WOD 35-30-25-20-15-10 Double Unders Sit Ups Calories On The Rower Nutrition Challenge Day 5! Expect to get a support email early in the week, please notify us if you haven’t received the intro packet email so we can be sure to catch you up!...
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CrossFit Cape Cod Saturday October 10th

CrossFit Cape Cod WOD AMRAP 20 Minutes 10 Pull Ups 5 Handstand Push Ups 10 Front Squats 135/95 Take The Front Squats From The Ground Optional 60 GHD Sit Ups 60 Band Pull Aparts 60 Tricep Press Downs Day 4 Of The Nutrition Challenge! The points board is up, there are 30 spots for...
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CrossFit Cape Cod Friday October 9th

CrossFit Cape Cod WOD Team Workout One Partner Runs 200m With A Sandbag 70/50 Whoever Is Not Running Works On The Following List Of Movements. Switch Every Time The Runner Gets Back. 100 Box Jumps 30/24 100 Calories On The Rower 6 Rope Climbs 75 Power Cleans 135/95 Day 3 Of The...
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CrossFit Cape Cod Thursday October 8th

CrossFit Cape Cod WOD AMRAP 10 Minutes 3 Push Jerks 3 Toes To Bar 6 Push Jerks 6 Toes To Bar 9 Push Jerks 9 Toes To Bar 12 Push Jerks 12 Toes To Bar  Etc. For The 10 Minutes Advanced Use 135/95 Scale as needed. Optional 7 Rep Max Front Squat Nutrition Challenge Day one of the 30...
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CrossFit Cape Cod Wednesday October 7th

CrossFit Cape Cod WOD  If you haven’t signed up for the nutrition challenge do so tomorrow! Nutrition Challenge Day 1! Benchmark WODS With a continuously Running Clock: At 0:00 WOD 1 4:00 AMRAP WALL BALL SHOTS Rx 20/14 If you scale retest with identical ball weight and...
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CrossFit Cape Cod Tuesday October 6th

CrossFit Cape Cod WOD 3 Rounds For Time Run 400m 21 Hang Power Snatch 75/55 12 Chest To Bar Pull Ups Optional Clean 1-1-1-1-1 Nutrition Challenge Starts Tomorrow! Sign Up Today!
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CrossFit Cape Cod Monday October 5th

CrossFit Cape Cod WOD Strength Overhead Squat* 1-1-1-1-1 *Overhead Lunge Or Front Squat Can Be Subs For Athletes Lacking Mobility Conditioning AMRAP 10 Minutes 10 Hand Release Push Ups 20 Air Squats 30 Double Unders Optional AMRAP 7 Minutes 1 Bar Muscle Up 1 Snatch 135/95 2/2,...
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CrossFit Cape Cod Sunday October 4th

CrossFit Cape Cod WOD 10 Rounds Row 250m Sprints Keep Stroke Rate a below 30/Min Rest No More Than 3:00 Between Rounds Optional 3 Rounds For Time 20 Toes To Bar 50 Double Unders Nutrition Challenge Lets get 50 People Participating! Sign Up At the Desk at C3!
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