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Crossfit Cape Cod 10-21-17

CrossFit Cape Cod – CrossFit   Metcon (Time) 5 RFT: 15 Push ups 20 KBS, 53/35 25 Wall Balls 20/14 Handstand hold (static) (Time) establish a max time static hold against wall Rx plus do free standing only heels against the wall.
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Crossfit Cape Cod 10-20-17

CrossFit Cape Cod – CrossFit   snatch wave (AMRAP – Rounds) On The Minute 15 1 rep at 65% 1 rep at 70% 1 rep at 75% 1 rep at 80% 1 rep at 85% 1 rep at 70% 1 rep at 75% 1 rep at 80% 1 rep at 85% 1 rep at 90% 1 rep at 75% 1 rep at 80% 1 rep at 85% 1 rep at 90% 1...
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Crossfit Cape Cod 10-19-17

CrossFit Cape Cod – CrossFit   Lift Up Luke (AMRAP – Rounds and Reps) 5-Minute AMRAP: 4 Power Cleans, 155# / 105# 24 Double Unders 10 Pull-ups To learn more about Lift Up Luke click here Metcon (Distance) row conditioning 3 mins on, 3 mins off 2 mins on, 2 mins...
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Crossfit Cape Cod 10-18-17

CrossFit Cape Cod – CrossFit   Metcon (Time) 21-18-15-12-9-6-3 reps for time of: Ring dips deadlifts 185/115 Metcon (No Measure) 3 rounds not for time 20 v ups 20 Russian twists 20 sit ups
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Crossfit Cape Cod 10-17-17

CrossFit Cape Cod – CrossFit   Metcon (Time) For time: 21 Thrusters, 135/95 800m Run 15 Thrusters, 135/95 400m Run 9 Thrusters, 135/95 200m Run Metcon (Weight) 7 x 2 Across Back Squat – 3 second pause at the bottom of each rep.
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Crossfit Cape Cod 10-16-17

CrossFit Cape Cod – CrossFit   Bench Press ( 3×8 Across) Metcon (Time) 5 rounds for time 3 rope climbs 15 kbs 70/53 30 double unders **rest 1 min between rounds. Score is total time including rest.
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Crossfit Cape Cod 10-15-17

CrossFit Cape Cod – CrossFit   Metcon (Time) complete for time and break up how ever you see fit. 75 burpee pull ups 5 mile run
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Crossfit Cape Cod 10-14-17

CrossFit Cape Cod – CrossFit   Metcon (Time) for time complete: 50 wall balls 20/14 50 box jump overs 24/20 50 wall balls 50 cal row 50 wall balls 50 sit ups
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Crossfit Cape Cod 10-13-17

CrossFit Cape Cod – CrossFit   Metcon (Time) for time complete 30-20-10 HSPU toes to bar start with and on the Even min complete 5 power snatches 135/95 Optional Work pick one or the other based off of the need of conditioning or the need for OHS position Metcon...
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Crossfit Cape Cod 10-12-17

CrossFit Cape Cod – CrossFit   Metcon (Time) 1 mile Run 40 KBS 70/53 800m Run 20 KBS 400m Run 15 KBS ****************Please Join us for food and drink with  Jamin on his last day this Friday at 6pm………… 
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