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February 2017

Crossfit Cape Cod 2-19-17

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Reps) Partner Workout 15:00 AMRAP Partner 1: Wall balls 20/14 Partner 2: 100m Farmers Carry 50/35 with dumbells or KB’s Then switch Score = total wall balls

Crossfit Cape Cod 2-18-17

CrossFit Cape Cod – CrossFit Back Squat (1-1-1-1-1-1) hit a 1 rep max. Metcon (Time) For time, working on the odd minutes, and resting on the even minutes: 100 chest-to-bar pull-ups 125 reps of 95/65 push presses 150 reps of 95/65 back squats Work from 0:00 to 1:00, rest...

Crossfit Cape Cod 2-17-17

CrossFit Cape Cod – CrossFit Lurong 2017 Wod 1 (level3) (AMRAP – Reps) AMRAP 10 15 Snatches 115/75 20 Deadlifts 25 Box Jump Overs at 30″/24″ 20 Hand Release Push Ups 15 Thrusters With remaining time continue to the next round starting at 15 Snatches Bench...

Crossfit Cape Cod 2-16-17

CrossFit Cape Cod – CrossFit Metcon (Time) For time: Row 500 meters 50 GHD sit-ups Row 1,000 meters 30 GHD sit-ups Row 2,000 meters 20 GHD sit-ups   sub for ghdsu with weighted sit ups with feet anchored

Couple of the Month- Mike and Paula Leary

Congratulations to our Couple of the Month- Mike and Paula Leary 1. Who started Crossfit first?  And how did you get interested in it? Michael started CF in January of 2012 to get ready for his first Tough Mudder and immediately was hooked.  I only agreed to try CF after growing...

Crossfit Cape Cod 2-15-17

CrossFit Cape Cod – CrossFit Push Jerk (3-3-3-3) work up to a heavy 3 rep at least 4 working sets at or close to a max weight. Metcon (Time) 9-15-21-15-9 reps for time of: chest to bar pull ups Overhead squats 115/75 Bar facinging burpees Optional Work Metcon (AMRAP –...

Crossfit Cape Cod 2-14-17

CrossFit Cape Cod – CrossFit Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight Optional Work 10-20-30 (TTB,HSPU,DBBSU) (Time) for time.. TTB HSPU DUMB BELL BURPEE STEP UPS 50’s/35’s

Crossfit cape Cod 2-13-17

CrossFit Cape Cod – CrossFit Turkish Get Up (4-4-4-4) 20 min to learn and understand the turkish get up. start very light with a kettle bell and maintain a tight body Randy (Time) For Time: 75 Power Snatches, 75# In honor of Randy Simmons, 51, a 27 year LAPD veteran and...

Crossfit Cape Cod 2-12-17

CrossFit Cape Cod – CrossFit Hildy (Time) For Time: 100-calorie row 75 thrusters, 45-lb. barbell 50 pull-ups 75 wall-ball shots, 20-lb. ball 100-calorie row If you’ve got a 20-lb. vest or body armor, wear it. Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from...

Crossfit Cape Cod 2-11-17

CrossFit Cape Cod – CrossFit Optional Work Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 10 burpees 30 squats 60 seconds of handstand hold This is a static handstand hold, not a walk. Only count time while the hands are...