168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Month

November 2016

Crossfit Cape Cod 12-01-16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 14 20 (10 each leg) weighted box step ups 24/20 and 53/35 10 push ups 5 inverted burpees Skill work 15-20 min of Handstand walk skill work and or Double under practice
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Crossfit Cape Cod 11-30-16

CrossFit Cape Cod – CrossFit Metcon (Time) 4 rounds for time of: 10 reps 135/95 clean and jerks 20 wall-ball 20/14 30 double unders Optional Work Week 4 MU strength (No Measure) Practice: Gymnastic swing with momentum and pull to hips A1: 4×8 Ring push up w/ Turnout...
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Crossfit Cape Cod 11-29-16

CrossFit Cape Cod – CrossFit Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups Rest as needed between rounds. Each round is max effort untill failure. Pistols (10-10-10) 10 mins of skill work with a plate, box or band or do weighted...
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Crossfit Cape Cod 11-28-16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds) AMRAP 20 min 500m row 10 front squats 155/105 20 sit ups Rx plus 185/135 squats from the ground and GHDSU Optional Work Metcon (No Measure) 4 rounds NFT 20 barbell oblique tilts 20 6″ deficit HSPU 20...
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Crossfit Cape Cod 11-27-16

CrossFit Cape Cod – CrossFit Gallant (Time) For Time: Run 1 Mile with a 20# Medicine Ball 60 Burpee Pull-ups Run 800m with a 20# Medicine Ball 30 Burpee Pull-ups Run 400m with a 20# Medicine Ball 15 Burpee Pull-ups In honor of U.S. Navy Petty Officer Second Class Taylor...
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Crossfit Cape Cod 11-26-16

CrossFit Cape Cod – CrossFit Back Squat (10-10-10) find a 10 rep max for the day Metcon (Time) 3 rounds for time 1000m row 42 kb swings 53/35 24 pull up
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Crossfit Cape Cod 11-25-16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 35 Run 400m 12 deadlifts 135/95 12 push ups
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Crossfit Cape Cod 11-24-16

CrossFit Cape Cod – CrossFit Turkey Day Massacre (Time) Complete for time in teams of 2 800m run 500 double under 400 sit ups 300 walking lunges 200 burpees 100 kettle bell swings 53/35 800m run runs are together and finish each movement before going on to the next.
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Crossfit Cape Cod 11-23-16

CrossFit Cape Cod – CrossFit Metcon (5 Rounds for time) 5 rounds of: 30 wall-ball shots, 20/14 5 Power snatches (you pick the weight that allows very good technique on all rounds) post weight in comments *Rest 2 minutes between rounds Rx + Squat snatch Optional Work G: week...
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Crossfit Cape Cod 11-22-16

CrossFit Cape Cod – CrossFit Metcon Pick one of the following A: Metcon (Time) 21-15-9 155/105 squat cleans pull ups B: Metcon (Time) 15-12-9 185/135 squat cleans Chest to bar pull ups C: Metcon (Time) 12-9-6 reps for time of: 225/155 squat cleans Muscle-ups Floor Press (5-5-5-5)
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