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Month

February 2016

Crossfit Cape Cod 3/1/16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds and Reps) Amrap 15 of 12 snatches 95#/65# 9 toes to bar 6 kb 70#/53# 3 ring dips Optional Work Metcon (No Measure) EMOM 10 min :40 sec of work :20 rest Pistols even Muscle ups odd
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crossfit Cape Cod 2-29-16

CrossFit Cape Cod – CrossFit Metcon Everyones Favorite Girl! Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Optional Work Metcon (No Measure) 100 wall ball sit ups (butterfly style with ball above head) 100 wall ball twists you choose the weight not for time NUTRITION...
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Crossfit Cape Cod 2-28-16

CrossFit Cape Cod – CrossFit Metcon (Time) 8 rounds for time of 200m run 15 dead lifts 135#/115# 15 box jumps 24″/20″   Nutrition challenge info will be posted tomorrow on the blog. The start date will be 3-7-16 and will run through 4-4-16 cost will be 30$...
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Crossfit Cape Cod 2-27-16

CrossFit Cape Cod – CrossFit Metcon If you plan on doing 16.1 on Saturday do skill work alternating movements for the first 10 min and 2 other movements for the last 10 min CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar...
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Crossfit Cape Cod 2-27-16

CrossFit Cape Cod – CrossFit Metcon If you did 16.1 yesterday do skill work alternating movements for the first 10 min and 2 other movements for the last 10 min CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees...
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Crossfit Cape Cod 2-26-16

  CROSSFIT CAPE COD 2-26-16 Metcon If you plan on doing 16.1 on Saturday do skill work alternating movements for the first 10 min and 2 other movements for the last 10 min CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar...
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crossfit Cape Cod 2-25-16

CrossFit Cape Cod – CrossFit Metcon Metcon (Time) 4 rounds for time of 250m row 50 double unders 25 burpees rest 2 min between rounds   Hey guys anyone who wants to watch the Crossfit Open announcement at the box tonight feel free!! It starts at 8PM!! Can’t wait...
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crossfit Cape Cod 2-24-16

CrossFit Cape Cod – CrossFit Weightlifting Metcon (Weight) EMOM 14 working up to a heavy weight. Complete both on the minute 1 squat snatch 1 overhead squat Metcon Metcon (AMRAP – Reps) AMRAP 6 min 5 chest to bar pull ups 10 sit ups 15 overhead squats 95#/65# Rx plus...
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crossfit Cape Cod 2-23-16

CrossFit Cape Cod – CrossFit Weightlifting Front Squat (7-7-7) Find a seven rep max from the ground Metcon Metcon (Time) 3 rounds for time of 12 hang power cleans 135#/95# 9 shoulder to over head 135#/95# 6 box jumps 30″/24″ Mobility Squat mobility and hip...
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Crossfit Cape Cod 2-22-16

CrossFit Cape Cod – CrossFit Metcon Metcon (Time) 60 cal row 60 box jump overs 24″/20″ 40 cal row 40 pull ups 20 cal row 20 burpees 10 cal row 10 hspu Optional Work Metcon (Time) 3 rounds for time of 20 ttb 40 double unders
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