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Mashpee, MA 02649
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January 25, 2013
“First Muscle Up”

CrossFit Cape Cod Workout Of The Day

Focus Work Week 3

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

Muscle Up
Chest To Bar Pull Up
Pull Up

Over Head Squats
Front Squats

Wall Ball

Hand Stand Push Up
Push Press
Ring Dips
Push Ups

Double Unders
Toes To Bar
Box Jumps

About the Author
  1. Anonymous Reply

    Kurt M
    Skills work! I hate it but I love it!
    Dead hang pull-ups, Overhead squats 75lbs, Double unders, and Handstand push-ups.

  2. Derek Vecchione Reply

    L Sits are no joke!

  3. Erin Meagher Reply

    LOVE that picture!!
    Amy S and I worked on the muscle up
    Transition with bands today – it was fun!
    I have a goal of 15 years from now to get my first one:)

  4. Anonymous Reply

    This morning I did yesterdays WOD. 60 Reps Rx.

    This afternoon I did todays. Strict pullups, pistols, L-Sit, and some pathetic hand stand attempts. Thank you Mason for laughing with (at) me. It was actually really fun. (pathetic)

    Great job Zach on your pull up PR and Bobby S. with your AWESOME butterfly pullups!


  5. Sarah Sprague Reply

    Awesome pic! Love how his fellow crossfitter/coach is just as excited as he is.
    Practiced pull ups, wall balls, hspu’s and double unders with Shane. Lots of fun!

  6. mason Reply

    Your welcome Sarah! Of course I was laughing
    with you 🙂

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