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Sunday

November 03, 2013
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 3 Minutes And Then On The Minute For 12 Minutes Do Movement C. On The Odd Minutes & Movement D. On The Even Minutes.

A.
Muscle Up
Chest To Bar Pull Up
Pull Up

B.
Over Head Squats
Front Squats

Wall Ball
Pistols

C.
Hand Stand Push Up
Push Press
Ring Dips
Push Ups

D.
Double Unders
Toes To Bar
Box Jumps
L-Sits




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  1. mason Reply

    Great work today everyone. For those of you that haven’t done a wod like this you should check it out when it comes up. For most of us, we don’t have the opportunity to come in early or stay late to work in movements so this is a perfect opportunity to work on our weaknesses.
    I hope to see new bloggers from today’s class. Chime in and let us know how it went for you today.

  2. Erin Meagher Reply

    I’m bummed I missed this! I love when we do skill work- it really does work !

  3. Kevin McGinnis Reply

    I am really glad that I went to this WOD today. I feel a greater connection with the push press! Mason thanks for your coaching…

    • mason Reply

      Yeahhh Kevin, you’re a blogger now.

    • mason Reply

      You’re mechanics were much improved by your last set.

  4. Sarah Sprague Reply

    Yeah focus work! Couldn’t make it in today but hoping this will be around for a while:)

  5. Christy Lynch Reply

    I’ve learned I have so much to learn! I enjoyed this WOD today, and can work on some things when I’m not in the gym. Thanks Mason!

  6. Dandi Reply

    We love the Chief! It is one of our favorite wods. Thanks Hill for geitntg us through it tonight, that was a great group at 4:30. Hill, it is looking like you might have to sleep at the box after all.

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