WOD: Wednesday

July 31, 2012 / CFMSD Workout of the Day

Strength/skill Turkish get ups Trying to find your heaviest 1rm you can do on both sides of the body. You can use kettlebells or barbells if you want to mix it up. Note if you used a KB or BB.   WOD 10minute EMOM 10 Wall balls 9/7kg 5 burpees   Post heaviest TGU with […]


WOD: Tuesday

July 30, 2012 / CFMSD Workout of the Day

Everyday Hero Award Tomorrow is the start of a new month and we are going to bring back the "Everyday Hero Award" at the box. We have a board that is designated for you to put down your goals for the month. These goals can consist of anything from I want to attend a full […]


WOD: Monday

July 29, 2012 / CFMSD Workout of the Day

Warm up/skill 10minutes to find best effort broad jump for max distance. WOD “FRAN” 21-15-9 thrusters 42.5kg pull ups   Post distance and times to comments Compare to last time http://crossfitmsd.com.au/friday-18052012/