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Month

December 2015

Crossfit Cape Cod December 12th 2015 WOD

 Crossfit Cape Cod 12/12/15 Saturday 21 200m run 15 200m run 9 Pull ups Wall balls 20/14 Every time your feet touch the ground during the pulls ups or the Wall ball touches the ground run an additional 200m run Work out ends with 9 wall balls, not a run. Optional EMOM 10min: 3...
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Jen Heinlein

Jen Heinlein. Age 34. Member Since January 2013. C3: How has CrossFit changed your life? Jen: Before starting CrossFit I woke up tired, survived my day on achy feet and had trouble sleeping at the end of it all. I tried to eat well but lacked consistency; I tried to exercise but...
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Crossfit Cape Cod December 11th 2015 WOD

Crossfit Cape Cod 12/11/15 Friday Strength Dead Lift 5-5-5-5 @ 80% of 1 RM Met-con 3 Cycles for Total reps 4 min AMRAP of 12 Cal. Row 12  Ring Dips 2min rest between cycles Optional Establish A 10RM Thruster Reminder: Baseball T’s and Sweatshirts will be ordered on Saturday...
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Crossfit Cape Cod December 10th 2015 WOD

Stud Crossfit Cape Cod Thursday 12-10-15 Skill Work EMOM: 14min Pick two movements; perform one on the even, one on the odd minute* *think of movements you don’t like to see come up in wods or need to work on. Rest 7 min then 3 Rounds for time: 15 Sit ups 15 KB swings 1.5/1...
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Crossfit Cape Cod December 9th 2015 WOD

    Crossfit Cape Cod 12/09/15 Wednesday Met-con 7 Rounds for Time: 7 Clean & Jerk 155/105 * 7 Burpees over the bar *Do not exceed 70% of your 1RM Optional EMOM: 10min  ODD –  10 GHD sit ups w/med ball 14/10# Even –  4 Bar Muscle ups Scale for Optional...
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Crossfit Cape Cod WOD Tuesday December 8th 2015

Check out this weekends event in Madrid Crossfit Cape Cod Stregnth Front Squats 4×5 @ 80% of 1 RM Conditioning 21-15-9 Cal. Row Box Jumps 24″/20″ Optional Build to a heavy unbroken set of: 1 Strict Press 2 Push Press 3 Push Jerks  Thanks, Coach Jamin and  Coach...
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CrossFit Cape Cod Sunday December 6th and Monday December 7th

CrossFit Cape Cod WOD Sunday ‘Helen’ 3 Rounds For Time Run 400m 21 Kettlebell Swing 1.5/1 12 Pull Ups Monday Strength 2 Hang Power Snatches OTM: 8min Conditioning AMRAP:  8min 30 Double Under 15 Air Squats 10 Push Ups Optional 50 Toes to bar for time Every time you...
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CrossFit Cape Cod Saturday

CrossFit Cape Cod WOD Strength Bench Press 3-3-3-3-3 Conditioning 3 Rounds For Time 30 Push Ups 30 Over Head Lunges 45/25 30 Sit Ups Optional On The Minute For 10 Minutes ODD: 1 Legless Rope Climb EVEN: 15 Back Extensions “We must be willing to get rid of the life we’ve...
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CrossFit Cape Cod Friday December 4th

CrossFit Cape Cod WOD ‘TK’ AMRAP 20 Minutes 8 Strict Pull Ups 8 Box Jumps 36/30 12 Kettlebell Swings 2/1.5
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CrossFit Cape Cod Thursday December 3rd

CrossFit Cape Cod WOD 10 Rounds For Time 3 Snatches 135/95 15 Wall Ball Shots 20/14 Optional Row 75 Calories 75 GHD Sit Ups Break It Up Any Way You Want.
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