Friday 1/06/2012

May 31, 2012 / CFMSD Workout of the Day

Before the WOD today row 500m for time during warm ups. Trying to beat last weeks time. WOD 3min max reps of- Wall climbs 2min max reps of- double unders 3min max reps of- Pull ups 2min max reps of- double unders   post reps for each round to comments to comments Morning crew chillin out before a PB […]


Thursday 31/05/2012

May 30, 2012 / CFMSD Workout of the Day

Strength WOD Back Squats 1-1-1-1-1-1-1   Be sure to come in with a plan. Warm up correctly then start to hit a the singles building up until you reach your heaviest 1rm for the day   Post loads to comments Want to OWN it in the bottom of a squat? This is a great prep […]


Wednesday 30/05/2012

May 29, 2012 / CFMSD Workout of the Day

WOD For 18minutes complete the following 5 push press on odd minutes (choose your own weight) 8 toe 2 bar on even minutes   The bar must be cleaned from the ground and all the reps must be completed before the bar leaves the rack position.   Post results to comments SORE FROM KELLY? WATCH […]


Tuesday 29/05/2012

May 28, 2012 / CFMSD Workout of the Day

WOD “KELLY” 5 rounds for time of: 400m run 30 box jumps 24/20” 30 wall balls 9/7kg   Scale height and weight for movements as needed. Also scale height of WB target if needed.   If needed scale back the total amount of reps to suit your ability   Post times to comments


Monday 28/05/2012

May 27, 2012 / CFMSD Workout of the Day

Strength WOD Squat cleans (touch and go) 3-3-3-3-3-3-3   post your best load to comments Nikki moving to fast for the photo, G clearly scaling Cindy and Shelly and Kay in the background killing it doing there thing 🙂