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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...

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...

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...

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...

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...

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...

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...

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...

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

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.