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Mashpee, MA 02649
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Month

November 2017

Crossfit Cape Cod 12-1-17

CrossFit Cape Cod – CrossFit   Metcon (Time) Complete all 3 couplets for time in any order rest 3 min between rounds. 3 RFT: 7 Snatches, 135/95 21 GHDSU Rest 3 minutes 3 RFT: 7 Hang Power Cleans, 155/105 21 Box Jumps, 24/20″ Rest 3 minutes 3RFT: 7 Thrusters,...
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Crossfit Cape Cod 11-30-17

CrossFit Cape Cod – CrossFit   Metcon (4 Rounds for reps) Tabata – 8 Rounds of :20 work, :10 rest at each station: Row, for Cals Box jumps 24″/20″ DB Push Press, 50/35 Dead lift, 225/155 complete all 8 rounds of rowing before moving to box jumps, and...
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Crossfit Cape Cod 11-29-17

CrossFit Cape Cod – CrossFit   CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14# Optional Work Metcon (Weight) 7 sets of: 3 High Hang Snatch High Pulls + 1 Squat Snatch...
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Crossfit Cape Cod 11-28-17

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Rounds) EMOM30 even min- 15 Burpees odd min- 15/12Cal on rower Skill work Overhead Squat (10×10) As slow as possible working on positioning with just a bar 45/35# Optional Work Week 4 MU volume (No Measure)...
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Crossfit Cape Cod 11-27-17

CrossFit Cape Cod – CrossFit Metcon (Time) Complete for time: 100 Double unders 10 chest to bar 20 Squat Clean Thrusters, 135/95 10 chest to bar 100 Double unders Rx + do MU and use 155/105 Clean and Jerk (3×1) work up to a heavy single that looks good. We are not...
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Crossfit Cape Cod 11-26-17

CrossFit Cape Cod – CrossFit   Metcon (Time) complete for time: 50,40,30,20,10 dumbell snatches 50/35 burpees
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Crossfit Cape Cod 11-25-17

CrossFit Cape Cod – CrossFit Back Rack Lunge (8-8-4-4-2-2) work up to a heavy set of 2 (1 each leg) note all weights lifted in comments. Metcon (Time) 5 Rounds for time of: 10 Back rack Lunges 95/65 10 Push Press 95/65 Then… 5 Rounds for time of: 10 Front rack Lunges 10...
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Crossfit Cape Cod 11-24-17

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Rounds and Reps) AMRAP 35 Run 400m 15 deadlifts 135/95 30 squats
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Crossfit Cape Cod 11-23-17

CrossFit Cape Cod Happy Thanksgiving!****** 1 class only today @ 9am   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...
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Crossfit Cape Cod 11-22-17

CrossFit Cape Cod – CrossFit   Metcon (No Measure) 5×20 Alternating 1-arm Ring Extensions forward (10/arm) 5×10 Double Ring Extensions forward Metcon (Time) 9-15-21-15-9 power snatch 115/75 Ring dips sit ups Optional Work week 3 MU strength (No Measure)...
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