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Mashpee, MA 02649
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Month

July 2017

Crossfit Cape Cod 8-1-17

CrossFit Cape Cod – CrossFit   Metcon (Time) for time complete 25 Thrusters, 95/65 25 TTB 25 Box Jumps, 24/20 25 TTB 25 Thrusters, 95/65 Skill work Metcon (3 Rounds for reps) Double under skill work Double Unders 3 x 2 mins of max reps, 1 minute rest in between...
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Crossfit Cape Cod 7-31-17

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds) for 20 minutes every 2 minutes complete: 3 pull ups 5 Power Cleans, 155/115 7 Burpees Rx plus do 3 muscle ups in stead of pull ups and use 185/135 on the cleans Back Squat (8×3 across) try to start and stay...
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Crossfit Cape Cod 7-30-17

CrossFit Cape Cod – CrossFit   Metcon (Time) complete for time 100 box jump overs 24/20 start with and EMOM do 15 sit ups Metcon (Weight) after resting for 5 min establish a max continuos sled push of 30′
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Crossfit Cape Cod 7-29-17

CrossFit Cape Cod – CrossFit   Metcon (Time) In teams of 2 complete 5 rounds each 500m row 400m run finish a full round then rest while partner works. MAX effort.!! Shoulder Press (3-3-3-3-3) Hit a 3 rep max for the day. Focus on locking down your core and squeezing...
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Crossfit Cape Cod 7-28-17

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Rounds and Reps) AMRAP 10 “Fran” Complete 21-15-9-21-15-9…as many times as possible in 10 minutes. Thrusters, 95/65 Pull ups Metcon (AMRAP – Reps) EMOM 10 pistol skill work/strength Even 5-8...
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Crossfit Cape Cod 7-27-17

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 climbing in reps 1,2,3,4,….ect. wall balls 20/14 kettle bell swings 53/35 single leg box steps ups 24/20On the step ups only use one leg until you hit full extension.
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Crossfit Cape Cod 7-26-17

CrossFit Cape Cod – CrossFit   Toes-To-Bar (establish a max set of TTB) Use this as skill work to find your kip timing, use a band in back of you to help with cadence. Metcon (AMRAP – Rounds and Reps) AMRAP 15 “Diane” Complete 21-15-9-21-15-9…as...
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Crossfit Cape Cod 7-25-17

CrossFit Cape Cod – CrossFit   Bench Press (5×5@55%,5×5@65%,5×5@75%) Metcon (Time) Team WOD 1000m Row, (500m each). 400 Double unders 300 HR Push ups 200 Sand bag clean and jerks, 50#/30# 100 Pull ups One athlete works while the other rest. If you...
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Crossfit Cape Cod 7-24-17

CrossFit Cape Cod – CrossFit   Metcon (Weight) Back squats 3 rep max 10 rep max Score is combined weight of 3 rep and 10 rep max. Metcon (Time) 10,9,8,7,6,5,4,3,2,1 of: Squat Cleans, 135/95 200m Run after every round.
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Crossfit Cape Cod 7-23-17

CrossFit Cape Cod – CrossFit   Metcon (Time) For time complete 50 burpees run 1 mile 10 rope climbs run 1 mile 50 burpees
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