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CrossFit Cape Cod Workout Of The Day, Sunday 4/6/14

April 06, 2014
Mason Does 14.5

CrossFit Cape Cod 

Workout Of The Day

Focus Work

For The Focus Work Take Your Movement From Category A. & B. And On The Minute For 12 Minutes Select A Number Of Reps That Will Allow You To Stay Above Failure For The Duration of The 12 Minutes. Do Exercise A. On The Odd Minutes & Exercise B. On The Even Minutes.

Rest 2 Minutes And Then On The Minute For 12 Minutes Do Movement C. On The Odd Minutes & Movement D. On The Even Minutes.

Weighted Pull Ups
Strict Pull Ups
Bar Muscle Up
Chest To Bar Pull Up
Pull Up

Over Head Squats
Front Squats

Wall Ball


Squat Therapy


Hand Stand Push Up
Ring Dips
Push Ups
Hand Stand Hold
Hand Stand Walks

Double Unders
Toes To Bar
Box Jumps
Knees To Elbows

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  1. mason Reply

    Nice work on those bar muscle ups Josh!!
    Ohh that pic brings back horrible pain. Lol

  2. Erin Meagher Reply

    Fun wodding on a Sunday!
    LSits- hard.

    • mason Reply

      You did great with them Erin!!

  3. sarah lee Reply

    Strict pull-ups, thrusters, ring dips, and L-sits. Fun Sunday group!

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