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Month

June 2017

Crossfit Cape Cod 7-1-17

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20: 5 HSPU 7 Burpee over the Bar 10 Snatch, 75/55 – Optional Work Metcon (AMRAP – Reps) OTM x 12: Odd: 5-10 unbroken Ring Dips Even: 3-5 Overhead Pause Squats, 95/65 – 5 second pause...
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Crossfit Cape Cod 6/30/17

CrossFit Cape Cod – CrossFit   Metcon (Weight) Emom 16 Even 2 clean & jerk odd 30 DU Metcon (AMRAP – Reps) 10 min to est a max set of unbroken DU   July 4th class  8am, 9am, 10am   ONLY!!!!!
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Crossfit Cape Cod 6/29/17

CrossFit Cape Cod – CrossFit   Gator (Time) 8 Rounds for time of: 5 Front Squats, 185# 26 Ring Push-ups In honor of U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, was killed by enemy fire on May 26, 2008 To learn more...
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Crossfit Cape Cod 6/27/17

CrossFit Cape Cod – CrossFit   Skill work spend 10 min. working on TTB kipping technique Metcon (AMRAP – Rounds and Reps) Amrap 16 12 toes to bar 9 ring dips 6 thrusters 115/85 Optional Work 30 Muscle-Ups (Time) 30 muscle-ups for time
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Crossfit Cape Cod 6/27/17

CrossFit Cape Cod – CrossFit   Metcon (Time) 100 pull ups for time start with and every min do 5 burpees Optional Work Bench Press (5-5-5-5-5) unstable bench press this is about volume and form use a kettle bell with a band and work on stability Metcon (Time) 5 rounds...
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Crossfit Cape Cod 6/26/17

CrossFit Cape Cod – CrossFit   Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225# In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004 To learn more about...
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Crossfit Cape Cod 6/25/17

CrossFit Cape Cod – CrossFit   Metcon (Time) for time 10 rounds 12 TTB 4 deadlift 275/185 8 burpees over the bar
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Crossfit cape cod 6/24/17

CrossFit Cape Cod – CrossFit   Snatch (5-5-5-3-3-3-1-1-1) hit a 5 rep max 3 rep max and 1 rep max. Score you 3 rep only touch and go. Write in the notes your 5,3 and 1 reps Optional Work 100m sled push (Time) 100m sled push 45#/25# 50m up 50m back completely over the...
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Crossfit CapeCod 6/23/17

CrossFit Cape Cod – CrossFit   1775 (AMRAP – Rounds and Reps) 60-Minute AMRAP of: 17 Power Cleans, 135# 75 Squats Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it...
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Crossfit Cape Cod 6/22/17

CrossFit Cape Cod – CrossFit   EMOM 21 Skill work (AMRAP – Rounds) pick 3 movements and rep count 1 on the first min 2 on the second 3 on the third for 7 rounds *weight or powerlifting no more than 15-20 sec of hard work *gymnastics 20-30 sec of work * cardio...
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