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March 06, 2013
CrossFit Cape Cod Workout Of The Day
Focus Work 
A. Muscle Ups
Chest To Bar Pull Ups
Pull Ups
Weighted Pull Ups
B.Over Head Squats
Front Squats
Wall Balls
Squat Cleans
C. Hand Stand Pus Ups
Push Press
Ring Dips
Push Ups
Handstand Walk
D. Double Unders
Toes To Bar
Box Jumps
Choose 1 Movement From Category A. And 1 Movement From Category B. And Alternate On The Minute For 12 Minutes.
Rest For 3 Minutes And Repeat Using One Movement From Caegories C. And D. 
Thursday We Will Do Open WOD 13.1
It Would Be Wise And Conducive To Getting A Good Score To Either Rest Wednesday Or Go Really Easy So That You Can Approach The Open WOD Fresh And With Full Force. 
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  1. Amy Sch Reply

    It is going to kill me but I am resting. 🙂 See you Thursday!

  2. Ivy Reply

    i’m resting too

  3. Mark Lee Reply

    Smart Girls:)

  4. Mark Lee Reply

    Fun 9:30 group thanks Amy- you are doing AWESOME as a coach!
    Also thank you Al for tucking your pants into your socks and not letting them fall all the way around your ankles when you did your double Unders.

  5. Jennifer Grace Reply

    Still loving these focus workouts! Worked on CTB pull-ups, overhead squats, push ups and double unders. Two points for the challenge today :). (Am I doing this right by posting my points to the blog?)

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