168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648


November 08, 2013
CrossFit Cape Cod

Workout Of The Day


12 Minutes To Work Up To A 1 Rep Max For 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 3 Minutes And Then On The Minute For 12 Minutes Do Movement C. On The Odd Minutes & Movement D. On The Even Minutes.

Strict Pull Ups
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
Hand Stand Hold
Hand Stand Walks

Double Unders
Toes To Bar
Box Jumps
Knees To Elbows

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  1. mason Reply

    Awesome! Love focus work.

  2. Jen Heinlein Reply

    65# for snatch
    pull up negatives with red band, front squats at #45, push ups (ha! push ups sucked so I did plank holds), double unders (up to 6 in a row!)
    Have a great weekend everyone!

  3. OldNatickRookie Reply

    105# Snatch ugly at best

    Negative Pull-ups
    Negative Pistols
    Hand clap Pushups
    Double unders – 13 reps best post injury but far from my 29PR

  4. Raider Rose Reply

    85# sloppy snatch

    Strict pullups green/blue (5)
    overhead squat 45# (4)
    pushups (5)
    knees to elbows (2)

    I LOVED this wod

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