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Month

September 2017

Crossfit Cape Cod 9-11-17

CrossFit Cape Cod – CrossFit 9/11 memorial WOD (Time) 2001m Row THEN: For each of the following 9 movements complete 11 reps: Box Jumps (36/24) Thrusters (125/85) Burpee Chest to Bar Pull Ups Cleans (175/120) Hand Stand Push Ups KB Swings (70/55) Toes to Bar Deadlifts...
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Crossfit Cape Cod 9-10-17

CrossFit Cape Cod – CrossFit Skill and Focus Work 12×2 (No Measure) Skill and Focus Work On The Minute For 12 Minutes Odd: Movement 1 Even Movement 2 Rest 2:00 On The Minute For 12 Minutes Odd: Movement 3 Even: Movement 4
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Crossfit Cape Cod 9-9-17

CrossFit Cape Cod – CrossFit Back Squat (5 x 3 climbing) Metcon (Time) 3 Rnds for time of: 30 back squats 95/65 30 Burpees 30 Abmat Sit-ups Optional Work Squat Clean (5-5-5-5) work up to a heavy set of 5 T&G unbroken squat cleans
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Crossfit Cape Cod 9-8-17

CrossFit Cape Cod – CrossFit Super Hero Day!!!   Come dressed as your favorite Super Hero or everyday Hero! Lieutenant Joshua Rice (A real life Hero) We all want to thank you for your service everyday and your recent search and rescue efforts in Texas during Hurricane...
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Crossfit Cape Cod 9-7-16

CrossFit Cape Cod – CrossFit Metcon (Time) for time 1000m row Then 4 rounds of 15 dumbell hang clean & jerk 50/35 15 GHDSU
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Crossfit Cape Cod 9-6-17

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Rounds and Reps) AMRAP 15: 6 HSPU 12 KBS, 70/53 200m Run Metcon (10 Rounds for reps) Skills 10 x max unbroken C2B Pull ups, 1 minute rest between attempts. Optional Work 500m Row (Time) Max Effort 500m Row 3x 500m row
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Crossfit Cape Cod 9-5-17

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Reps) AMRAP 6: 6 OHS, 135/95 9 Lateral Barbell Burpees 12 TTB Metcon (Weight) Snatch Ladder on the min. Guys: start at 135 Girls: start at 75 Add 5# every minute until you fail. Take as many attempts as needed within...
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Crossfit Cape Cod 9-4-17

CrossFit Cape Cod – CrossFit ********9 am & 10 am classes only today ***********   Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 Burpees In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died...
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Crossfit Cape Cod 9-3-17

CrossFit Cape Cod – CrossFit   Metcon (Time) AMRAP 5: 10 Box Jumps, 24/20 10 ab mat sit ups 10 kettle bell ohs 53/35 (alt arms) Rest 5 minutes AMRAP 5: 10 TTB 10 Ring Dips 10 KBS, 53/35 Score is total time including rest Lipson Test (Time) 400m sled pull body weight...
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Crossfit Cape Cod 9-2-17

CrossFit Cape Cod – CrossFit   Donny (Time) 21-15-9-9-15-21 Deadlift, 225# Burpee In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011 To learn more about Donny click here Metcon (Time) 10 RFT: 30 unbroken Double Unders....
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