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January 10, 2013

If You Are In The Nutrition Challenge And You Missed The WOD Mon., Tues., Or Wednesday: Thursday You Must Make Up The WOD You Missed.

CrossFit Cape Cod Workout Of The Day

Focus Work

For 4 Weeks We Will Take 1 Day A Week And Devote It To Several Skills Or Movements That You Need To Focus On. 

Choose One Upper Body Pulling Movement

Muscle Up
Chest To Bar Pull Up
Pull Up

Choose One Upper Body Pushing Movement

Hand Stand Push Up
Push Press
Ring Dips
Push Ups

Choose One Lower Body Movement

Over Head Squats
Front Squats
Wall Ball

Choose One Of The Following

Double Unders
Toes To Bar
Box Jumps

For The Focus Work Take Your Movement From Category A. & C. 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 C. On The Even Minutes.

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

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  1. Annmarie Reply

    Ok I missed Mon and Wed – which one do I make up?

  2. Carol Gonzalez Reply

    Are we doing focus stuff if we have gone to all the classes?

  3. Jack Reply

    Did the focus workout. Great job Greg, fun 6am class.

  4. Annmarie Reply

    Did Monday – 9 rounds

  5. Anonymous Reply

    Fun WOD this morning much harder than expected – Kurt M

  6. Anonymous Reply

    Go team

  7. Anonymous Reply

    Fun Wod. CTB pullups/front squats (I HATE front squats)
    and push press/double unders.
    I thought I had lost my doubles. I found them again.

  8. Erin Meagher Reply

    Worked on pullups, pistols, handstand pushups and L sit. Have to make up Tuesday’s tomorrow or Saturday!

  9. Anonymous Reply

    Did wednesday wod 165 1 rep
    6 rounds with 125

  10. Brendan Reply

    So glad I came to work on some skills today…finally joined the muscle up club….some sad overhead squats, but you can’t win em all…Bushy and I teamed up for a serious hip m-WOD…

  11. Anonymous Reply

    I did pull ups, and wall balls, then I did push ups and toes to bar. Got my first t2b today!-Sabra

  12. Mark Lee Reply

    Way to go Sabra!!!

  13. Mark Lee Reply

    And Brendan that was awesome- he knocked out 5 in a row!

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