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The Upper Cape CrossFit Workout of the Day (WOD) for Monday, May 1, 2017 is:

4/29/2017

Monday Olympic Lifting Class with Coach Tony 5:15 - 6:45 PM

Piece of Cake on the Run

1 Mile Run Buy-in

then....

10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (1.5/1)
Wall Balls (20/14 to 10 ft)
AbMat Sit-ups

Bonus Work:
21-15-9
GHD Sit-ups/Weighted Sit-ups
Weighted Walking Lunge Each Leg (Kettlebell 1.5/1)

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The Upper Cape CrossFit Workout of the Day (WOD) for Saturday, April 29, 2017 is:

4/28/2017

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Kyle and Amy KB - UCCF and Mike and Todd - CF Prototype

Best wishes to Kim Bostwick for a very Happy Birthday on Sunday!!!

SUNDAY OPEN GYM 8:00 - 10:00 AM

"It Takes Two to Tango"

AMRAP 30 Minutes w/ a partner; alternating rounds:

150 m Row
10 Pull-ups
10 Burpees
30 DUs

*score total rounds & reps w/ partner

WOD Courtesy of CF Prototype

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The Upper Cape CrossFit Workout of the Day (WOD) for Friday, April 28, 2017 is:

4/27/2017

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Congratulations to Marty McCabe for being the Athlete of the Month! Please go to the Athlete of the Month page to learn more about this great guy!

Happy Birthday to Kathryn Merola, Jackie Moyse-Parkes and Sharon Benjamin!! Enjoy your day ladies!

Red Shirt Friday! Show your support for our troops!

A. Power Snatch
EMOM 8 Minutes
2 Power Snatch
1 OHS
(@65% 1RM OHS)

B. "Nancy"
5 RFT
400m run
15 OHS (95/65)

Bonus Work:
5-5-5
5-5-5 Pull-ups (Negatives, Strict, Kipping, Weighted)
15 Rocking Hollow Rocks After Each Set

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The Upper Cape CrossFit Workout of the Day (WOD) for Thursday, April 27, 2017 is:

4/26/2017

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Congratulations to "UCCF A Team: I Pity the Food" aka Mareana's Team for winning the most team challenges during the Nutrition Challenge!

The following people were on the team:
Mareana Ricci Tiapula
Eric Jensen
Pam Drayton
Michael Rogers
Jay Gonneea
Gary Bostwick
Sarah Walsh
Russ Spencer

Congratulations to our BINGO WINNERS:
1st Place: Justin Moffatt
2nd Place: Mareana Ricci Tiapula and Lacey Marie Fogg Tied!
3rd Place: Collin Spear

All of you has a prize waiting for you on the counter. Great job everyone!

Sumo Deadlift
15 Minutes to Work up to 1RM Sumo Deadlift

Then.....

5x3 Sumo Deadlift @ 75%

Bonus Work:
15-12-9-6-3
V-ups
Goblet Squats

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The Upper Cape CrossFit Workout of the Day (WOD) for Wednesday, April 26, 2017 is:

4/25/2017

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Wednesday Kids Class 4:45 - 5:45 PM or Teens Class 6:00 - 7:00 PM

Wednesday Olympic Lifting Class with Coach Tony 5:15 - 6:45 PM

A. Death by Thrusters
(135/95)
1 Thruster the First Minute
2 the Second Minute
3 the Third Minute, etc.
Carry on until you are unable to complete the set number of Thrusters
within the minute.

B.Death by 10 m
Run 10 m in the first 1 minute,
Run 20 m in the second 1 minute,
Run 30 m in the third 1 minute ...
Continuing this for as long as you are able.

Bonus Work:
3 Rounds
10 Ab Roll-outs
10 Front Rack Alternating Lunges
You pick Weight!

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The upper Cape CrossFit Workout of the Day (WOD) for Tuesday, April 25, 2017 is:

4/24/2017

2 Comments

Best wishes to Jack Laurendeau for a very Happy Birthday!!!!

Ouch
AMRAP 20
Ascending reps
1, 2, 3, 4, 5....
Power Clean (95/65)
Push Press
Back Squat
EMOM - 1 Burpee

Bonus Work:
3 Rounds
10 Push-ups w/ 3 sec hold and shoulder tap
15 Butterfly Sit-ups

2 Comments

The Upper Cape CrossFit Workout of the Day (WOD) for Monday, April 24, 2017 is:

4/24/2017

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Monday Olympic Lifting Class with Coach Tony 5:15 - 6:45 PM

A. Shoulder Press
6x2 climbing in weight
rest as needed

B. No Rest for the Wicked
AMRAP 8
2 HSPU
4 C2B pull-ups
6 Box Jump Overs

Bonus Work:
Crossover Symmetry (recovery)
or 10 min of shoulder mobility

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The Upper Cape Crossfit Workout of the Day (WOD) for Saturday, April 22, 2017 is:

4/22/2017

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SUNDAY OPEN GYM 8:00 - 10:00 AM

SUNDAY SQUATS with Coach Tony 11:00 - NOON

With a partner:
"Angie"
100 Pull-ups
100 Push-ups
100 Situps
100 Air Squats

Rest 4 min then
"Karen"
150 Wallballs (20/14)

Score is total time overall
One partner working at a time

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The Upper Cape Crossfit Workout of the Day (WOD) for Friday, April 21, 2017 is:

4/21/2017

2 Comments

Wishing Bob Richards a very Happy Birthday! Have a great day!!!

Red Shirt Friday! Show your support for our troops!

SUNDAY SQUATS, this Sunday, April 23rd, with Coach Tony 11:00 - NOON

A. Complex - 5 x 1
3 Deadlifts
2 Hang Power Cleans
1 S2O
(Ascending in weight)

B. 5x 15cal sprints on rower
Rest for effort

Bonus Work:
5 rounds NFT:
10 GHD back extensions
10 anchored T2B

2 Comments

The Upper Cape CrossFit Workout of the Day (WOD) for Thursday, April 20, 2017 is:

4/20/2017

0 Comments

Happy Birthday to Scott Britton! Enjoy your day!

A. EMOM 12 Minutes:
Turkish Get-up
1 Per Arm Each Minute

B. AMRAP 13 Minutes:
10 KB hang snatches (5 each arm)
15 Goblet Squats (1/.75)

Bonus Work:
10 minutes of mobility (ask a coach)

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