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 Hiccup
10 RFT: 12 Burpees 12 Pull-ups Bonus Work: 3 Rounds 10 Sit-ups 20 V-ups 30 Hollow Rock 40 Flutter Kicks Perform as close to unbroken as possible.
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 Happy Birthday Jimmy Driscoll! Have an awesome day!
Olympic Lifting - 5:15 - 6:45 PM A. Power Snatch - Work Up to a Heavy 1 Rep B. Snatch and Release AMRAP 12 Minutes: 200 m Run 15 Hand Release Push-ups 15 Power Snatches (75/55) Bonus Work: Crossover Symmetry and Shoulder Mobility  Sunday OPEN GYM 7:30 - 9 AM, Class 9 - 10 AM
Come on in and find out what the Wod will be!  5 AM Crushing It!
Best wishes for a very Happy Birthday to Jackie Moyse-Parkes, Sharon Benjamin and Kathryn Merola!!! Enjoy your day ladies! Sunday OPEN GYM 7:30 - 9 AM, Class 9 - 10 AM Troika Teams of 3 AMRAP 25: 60 Cal Bike 60 Knees to Elbows 60 Bar-Facing Burpees 60 Thrusters (95/65) 60 Knees to Elbows 60 Bar-Facing Burpees 60 Thrusters (115/80)  Red Shirt Friday! Show your support for our troops!
Rock The Boat 4 RFT: Row 500 m Rest 3 Minutes Bonus Work: 5x5 Pull-up Negatives  Olympic Lifting - 5:15 - 6:45 PM
In A Tizzy For Time: 10 Ground to Overhead (115/85) 15 Toes To Bar 400 m Wreck Bag Run (50/25) 20 Box Jumps Over (24/20) 400m Wreck Bag Run (50/25) 10 Push Jerks (115/85) 15 Toes To Bar 400m Wreck Bag Run Bonus Work: 4 Rounds 6 Spiderman Push-up 10 Sit-ups Spiderman Push-up - While performing a push-up (chest will not touch the ground on this one), bring your knee to the outside of your elbow, and switch sides on the next rep. Don’t drop or pike your hips through the entire move — your body should stay in a straight line from shoulders to ankles.  Happy Birthday to Jack Laurendeau!!! We hope you have an amazing day!
Looking forward to having you back soon! Olympic Lifting - 5:15 - 6:45 PM A. Overhead Squat - Work up to a Heavy 1 Rep B. "Jeremy" For Time: 21-15-9 Overhead Squat (95/65) Burpees Bonus Work: Sled Drags 100x4 (95/65)  Matt...The Upper Cape CrossFit Athlete of the Month for March
Teen Class 5:00 - 6:00 PM Double Dip AMRAP 6 Minutes: 5 Deadlifts (185/135) 5 C2B Pullups Rest 2 Minutes AMRAP 6 Mintues 5 Hang Cleans (135/105) 1 Rope Climb Bonus Work: 4 Rounds 100m Walk, 100m Jog, 200m Sprint  Olympic Lifting with Coach Tony 5:15 - 6:45 PM
Back Squat 10x2, Working up in weight - rest as needed Bonus Work: Row 1000 m  Sunday OPEN GYM 7:30 - 9 AM, Class 9 - 10 AM
James is in Charge |
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December 2018
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