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Month

December 2015

Crossfit Cape Cod Tuesday December 22nd 2015 WOD

Crossfit Cape Cod  Tuesday 12/23/15 Feel free to wear your most festive gear, ugly sweater, reindeer wod shorts? What ever makes you merry!! “C3 12 days of Christmas“ 1 rope climb 15′ 2 ring dips 3 burpees 4 chest 2 bar 5 toes 2 bar 6 push ups 7 air squats 8...
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Crossfit Cape Cod Monday December 21st 2015 WOD

Crossfit Cape Cod Monday 12/21/15 Strength Front squat 2-2-2-2 All 4 sets at @ 95% Met-Con “Nancy” 400 m run 15 OHS 95#/65# 5 rounds Core work 3 round 1min left side plank hold 1min right side plank 1 min plank Optional* Handstand walks 5×30′ rest as needed...
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Crossfit Cape Cod December 20th 2015 WOD

Crossfit Cap Cod 12-20-15 Met-Con Amrap 15 1 Rope climb 20 walking lunges with 25#/15# plate 20 sit ups
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Crossfit Cape Cod December 19th WOD

Crossfit Cape Cod 12/19/15 Met-Con AMRAP 25 15 pull ups 15 back ext. 15 wall balls 20/14 15 burpee box jumps 24″/20″ 15 power snatch 95#/65# 15 knees 2 elbow 15 ring dips score total reps Optional find a 10 rm hang clean *********** Holiday Hours: 12-24-15 5:30 am,...
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Crossfit Cape Cod December 18th 2015 WOD

Crossfit Cape cod Friday 12/18/15 Strength Dead Lift 3-3-3-3 @85% MET-CON “The Chief“ Max rounds in 3 minutes of: 3 power cleans 135/95 6 Push-ups 9 Air squats Rest 1 minute. Repeat for a total of 5 cycles. Optional EMOM 10 min Even: 6 candlestick to pistols alt. Odd:...
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Crossfit Cape Cod December 17th 2015 WOD

Crossfit Cape Cod 12/17/15 Thursday MET-CON 5 Rounds for time 10 Box jumps 24/20 15 Sit ups 200m Run followed by strict pull up work for 15 min. ******** Holiday Hours: 12-24-15 5:30 am, 8:30 am, 9;30 am ONLY 12-25-15 Closed Saturday and Sunday regular hours.
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Crossfit Cape Cod December 16th 2015 WOD

Crossfit Cape Cod 12/16/15 Wednesday MET-CON 20 min 50 wall ball buy in followed by AMRAP 12 KB Swings 2/1.5 9 Burpees 6 Over Head Squat 115/75 Strength Front Squat 3-3-3-3 @85% Optional 4 Rounds not for time Max strict CTB Pull ups 25 GHD sit ups Please let us know in comments...
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Crossfit Cape Cod December 15th WOD

Crossfit Cape Cod 12/15/15 Tuesday Strength Bench Press 5-5-5-5-5 @ 80% MET-CON 3 Cycles of: 4min work 2min rest Row 500m Max Goblet squats 2/1.5 score is total reps of goblet squats Optional Weighted  Ring Dips 4-4-4-4-4 with L-sit rope climb in-between sets
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Crossfit Cape Cod December 14th 2015 WOD

Crossfit Cape Cod 12/14/15 Monday Strength EMOM 8 min. 1 Hang  Clean & Jerk MET-CON 4 Rounds for Time 10 HSPU 10 Hang Cleans 135/95 10 Toes to bar Optional “Flight Test” Unbroken DU 10-20-30-40-50-40-30-20-10
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Crossfit Cape Cod December 13th 2015 WOD

Metcon “Victoria” 5 Rounds For Time 10 Thrusters 95/65 14 Box Jumps 24/20 12 Sumo Deadlift High Pulls 95/65 12 Burpees 27 Kettlebell Swings, 1.5/1 pood On December 14, 2012, Soto was teaching her first grade class at Sandy Hook Elementary School when Adam Lanza forced his way...
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