Friday the 20th December 2013

December 19, 2013 / CFMSD Workout of the Day

Conditioning Open WOD 13.1 17 minute AMRAP of: 40 Burpees  30 Snatch 35/20kg  30 Burpees 30 Snatch 62.5/35kg  20 Burpees 30 Snatch 75/45 kg  10 burpees Max rep Snatch 95/55kg *You’ll advance as far as possible in 17min. For those who done the open this year there is no scaling option. For those who are […]


Thursday the 19th December 2013

December 18, 2013 / CFMSD Workout of the Day

Strength Pendlay rows 4×5   Conditioning 5x400m run –rest 2:00   Score is the fastest and slowest times   Midline (A) 15-25 L pull ups in as few sets as possible *Scaling option- 3 seconds lower. Use bands if needed (no band for L pull ups)   (B) 2minutes of Plank holds *if this is […]