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Crossfit Cape Cod 9-9-16

CrossFit Cape Cod – CrossFit Shoulder Press (3-3-3-3) Metcon (3 Rounds for time) 15-12-9 reps for time of: Thrusters 95/65 Pull-ups Rest 5 minutes 12-9-6 reps for time of: Thrusters 95/65 Pull-ups Rest 5 minutes 9-6-3 reps for time of: Thrusters 95/65 Pull-ups * Rx plus...
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Crossfit Cape Cod 9-8-16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 min 2 rope climbs 5 hang power cleans 135/95 10 knees to elbow 15 push ups   ***  We have 4 People registered for the Lurong Challenge. Way to go guys!. Lets all get serious about our...
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Crossfit Cape Cod 9-7-16

CrossFit Cape Cod – CrossFit Deadlift (5-5-5-5) work up to a 5 rep max set for the day. Metcon (AMRAP – Rounds) EMOM 16 even -12 KBS 70/53 odd -1 dead lifts at today max weight and 5 bar facing burpees Optional Work L sit core work from the hang.   ***** OK guys...
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Crossfit Cape Cod 9-6-16

CrossFit Cape Cod – CrossFit Metcon (Time) For time: 50 box jumps, 24″/20″ 25 handstand push-ups 40 box jumps, 20 handstand push-ups 30 box jumps, 15 handstand push-ups 20 box jumps, 10 handstand push-ups 10 box jumps, 5 handstand push-ups Optional Work Metcon...
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Crossfit Cape Cod 9-5-16

CrossFit Cape Cod – CrossFit Skill work 10 min of double or triple under work Metcon (AMRAP – Rounds) Every minute on the minute for 24 minutes: Odd Calorie row, 15/12 Even 15 Wall Balls 20/14
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Crossfit Cape Cod 9-4-16

CrossFit Cape Cod – CrossFit Metcon (Time) For time: 800m run 100 Double unders 30 Toes to bar 400m run 30 Toes to bar 100 Double unders 800m run
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Crossfit Cape Cod 9-3-16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds and Reps) with a team of 3 AMRAP 35 min 20 push press 95/65 30 burpees over the bar 40 Kettle bell swings 53/35 400m Run carrying 1 team mate at all times ( whole team runs together)   Ok ladies and gentleman...
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Crossfit Cape Cod 9-2-16

CrossFit Cape Cod – CrossFit Overhead Squat (5-5-5-5) Hit a heavy set of 5 across for 4 sets Metcon (AMRAP – Rounds and Reps) AMRAP 15 2 OHS 115/75 20 Double unders 4 OHS 20 DU’s, 6 OHS 20 DU’s Ect….. OHS climbing by 2 rep every round. * OHS are from...
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Crossfit Cape Cod 9-1-16

****PLEASE NOTE LABOR DAY CLASS ARE 8:30 & 9:30 ONLY!! CrossFit Cape Cod – CrossFit Metcon (AMRAP – Reps) AMRAP 20 min deck of cards Pick 4 movements and roll through the deck of card card as fast as you can. Face cards including Aces are 10 reps *your score is...
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Crossfit Cape Cod 8-31-16

CrossFit Cape Cod – CrossFit Coffey (Time) For time: Run 800 meters 50 Back Squats, 135# 50 Bench press, 135# Run 800 meters 35 Back Squats, 135# 35 Bench press, 135# Run 800 meters 20 Back Squats, 135# 20 Bench press, 135# Run 800 meters 1 Muscle-up In honor of U.S. Marine...
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