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Crossfit Cape Cod 11-19-16

CrossFit Cape Cod – CrossFit Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute* In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970) To learn more about Kalsu click here
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Crossfit Cape Cod 11-18-16

CrossFit Cape Cod – CrossFit Metcon (Time) 27-21-15 reps for time of: back squats 165/105 Handstand push-ups Optional Work G: Week 2 MU volume (No Measure) Practice: Top down Toe Nail progression A: Ring Pull Up 3-2-2-2-2-2 B: Ring Dip: 4-3-3-3-3-3 Metcon (AMRAP –...
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Crossfit Cape Cod 11-17-16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds) EMOM 20 even 5 burpee pull ups odd 15 toes to bar
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Crossfit Cape Cod 11-16-16

CrossFit Cape Cod – CrossFit Front Squat (3-3-3-3) Metcon (Weight) EMOM 12 1squat clean and 1 front squat at todays heavies weight of 3* (Scale if needed) around 90-95% of 1 rep max clean Optional Work G: week 2 MU strength (No Measure) Practice: Gymnastic swing with...
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Crossfit Cape Cod 11-15-16

CrossFit Cape Cod – CrossFit Push Press (2-2-2-2) Metcon (AMRAP – Rounds) EMOM 16 min even 2 rope climbs odd 10 power snatch 95/65 RX plus 1x L sit rope climb, snatch @ 115/95 Optional Work Metcon (Time) 4 rounds for time farmer carry 30′ ( As heavy as possible)...
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Crossfit Cape Cod 11-14-16

CrossFit Cape Cod – CrossFit Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Optional Work G: week 2 MU Max Effort (No Measure) Practice: Review Toe Nail Spot A: 10×1 Toe Nail Transition B: 10x ME Ring...
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Crossfit Cape Cod 11-13-16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 24 6 box jumps 30/24 12 kettle bell snatches (6R,6L) 53/35 24 jumping lunges
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Crossfit Cape Cod 11-12-16

CrossFit Cape Cod – CrossFit Matt 16 (Time) For Time: 16 Deadlifts, 275# 16 Hang Power Cleans, 185# 16 Push Presses, 135# Run 800m 16 Deadlifts, 275# 16 Hang Power Cleans, 185# 16 Push Presses, 135# Run 800m 16 Deadlifts, 275# 16 Hang Power Cleans, 185# 16 Push Presses,...
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Crossfit Cape Cod 11-11-16

CrossFit Cape Cod – CrossFit Metcon (Time) For time. (using 1 bar) 15 squat cleans, 155/105 30 toes-to-bars 30 box jumps, 24″/20″ 15 muscle-ups 30 shoulders-to-overhead 135/95 30 double-unders 15 thrusters, 135/95 30 pull-ups 30 burpees over the bar 30 over head...
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Crossfit Cape Cod 11-10-16

CrossFit Cape Cod – CrossFit Deadlift (1-1-1) Metcon (Time) 27-21-15-9 deadlift 155/105 kettle bell swings 53/35 cal row
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