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Crossfit Cape Cod 12-26-17

CrossFit Cape Cod – CrossFit   Metcon (No Measure) EMOM10 3 Squat Cleans + C2B Pull ups – you choose the weight bodyweight specialist: Complete 5 C2B each round and push the load on the cleans. Weightlifters: Start with 10 C2B. Goal is to hold 10 each round....
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Crossfit Cape Cod 12-25-17

CrossFit Cape Cod ************************We are closed all day long!! *************   Skill work Work on the skills of being a semi-normal human being by socializing with friends and family!! Merry Christmas!!    
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Crossfit Cape Cod 12-24-17

CrossFit Cape Cod – CrossFit   Zeus (Time) 3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20″ 30 Push Press, 75# 30 Calorie Row 30 Push-ups 10 Bodyweight Squats In honor of U.S. Army Specialist David E. Hickman, 23,...
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Crossfit Cape Cod 12-23-17

CrossFit Cape Cod – CrossFit   12 Days Of Crossfit (Time) 12 Rounds for time of: 1 Squat Snatch, 155/105 2 BJ, 30/20 3 Push Press, 155/105 4 TTB 5 Hang Power Cleans, 155/105 6 HR Push ups 7 Dead, 155/105 8 GHDSU 9 KBS, 70/53 10 Lunges (10 each side) 11 Wall Balls...
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Crossfit Cape Cod 12-22-17

CrossFit Cape Cod – CrossFit   Big Sexy (Time) 5 Rounds for time: 6 Deadlifts, 315# 6 Burpees 5 Cleans, 225# 5 Chest-To-Bar Pull-Ups 4 Thrusters, 155# 4 Muscle-Ups In honor of Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi To learn more about Big...
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Crossfit Cape Cod 12-21-17

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Rounds and Reps) AMRAP22 30 wall balls 20/14 12 single arm sumo kettle bell dead lifts 70/53 (6L then 6R) 12 single arm Russian swings (6L then 6R) 30 double unders
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BBC 12-20-17

CrossFit Cape Cod – C3 Barbell Club Classic 32 (No Measure) Snatch – 60% x 1 x 3-5 Clean & jerk – 60% x 1 x 2-3Focus on technique we will be maxing out Friday. 4 rounds 1 min side planks each side. 12 min total
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Crossfit Cape Cod 12-20-17

CrossFit Cape Cod – CrossFit   Front Squat (1-1-1-1) 45 min. to work up too and establish a 1 rep max. Optional Work Satans Wiskers (Time) 3RFT: 10 C2B 10 Front Squats, 165/115 10 Burpees 15 min cap
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Crossfit Cape Cod 12-19-17

CrossFit Cape Cod – CrossFit   Metcon (Time) 10.9.8.7.6.5.4.3.2.1 reps for time of: Deadlift, 255/175 Burpee Box Jump, 24/20 Metcon (AMRAP – Rounds) AMRAP5 of: 30 unbroken Double Unders
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Crossfit Cape Cod 12-18-17

CrossFit Cape Cod – CrossFit   Metcon (Time) 8 RFT: 6 BJ, 40”/30” 9 HSPU 12 bench press guys BW, girls 3/4 BW Metcon (No Measure) EMOM14 Odd: 3-5 Squat Therapy Even: Max unbroken strict pull ups
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