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Crossfit Cape Cod Thursday December 24th 2015 WOD

Crossfit Cape Cod   Thursday 12/24/15 5:30, 8:30,9:30 AM class Only Strength  Bench press 2-2-2-2 All sets @95% Met-Con Tabata push press 75#/55# sit ups SDLHP 75#/55# push ups Optional 5 minute AMRAP 5 HSPU’s 10 pistols 5 Box Jumps 40/30
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Crossfit Cape Cod Wednesday December 23rd 2015

Crossfit Cape Cod Wednesday 12/23/15 Strength EMOM 10:00  Snatch 1 above  the knee + 1 low hang below the knee Met-Con Row 10 Rounds for max calories 1 Round = 1 min Row 1 min Rest Accessory Work 4 Rounds not for time 25 band pull aparts 25 around the back band pull together...
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Crossfit Cape Cod Tuesday December 22nd 2015 WOD

Crossfit Cape Cod  Tuesday 12/23/15 Feel free to wear your most festive gear, ugly sweater, reindeer wod shorts? What ever makes you merry!! “C3 12 days of Christmas“ 1 rope climb 15′ 2 ring dips 3 burpees 4 chest 2 bar 5 toes 2 bar 6 push ups 7 air squats 8...
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Crossfit Cape Cod Monday December 21st 2015 WOD

Crossfit Cape Cod Monday 12/21/15 Strength Front squat 2-2-2-2 All 4 sets at @ 95% Met-Con “Nancy” 400 m run 15 OHS 95#/65# 5 rounds Core work 3 round 1min left side plank hold 1min right side plank 1 min plank Optional* Handstand walks 5×30′ rest as needed...
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Crossfit Cape Cod December 20th 2015 WOD

Crossfit Cap Cod 12-20-15 Met-Con Amrap 15 1 Rope climb 20 walking lunges with 25#/15# plate 20 sit ups
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