WOD: Tuesday the 1st July 2014

June 30, 2014 / CFMSD Workout of the Day

WOW, it's July already. Where the hell has the year gone?????????  GPP Strength/conditioning A1) Push press 5-5-5-5-5 – rest :30 *Build each set. Go as heavy as possible but keep them to push presses and not a push jerk   A2) 5x300m row AFAP – rest 1:30 *Like last week. Balls to the wall on […]


WOD: Monday the 30th June 2014

June 29, 2014 / CFMSD Workout of the Day

GPP Strength A1) Back squat  3×5 –rest :20 *Back to your progression.   A2) 3xME strict tempo chin ups – rest 1:30 *3sec hang, fast up, 3sec chin over bar, 3sec lower   *Alternate between squats and pull ups. Build each set on the back squats, try go heavier then last week.   Conditioning 3 […]


Open box: Saturday the 28th June 2014

June 27, 2014 / CFMSD Workout of the Day

We are thinking about adding a class to the Saturday morning, especially for those newer members who may not be showing up on Satrudays becuase they are unsure what they will do during Open box time.  If you are interested in a class please let me know via the comments section.  Open box 10am Comp […]


WOD: Friday the 27th June 2014

June 26, 2014 / CFMSD Workout of the Day

Want to do a weightlifting comp? On the 19th July CrossFit 42 south are hosting the Tasmanian Weightlifting Presidents Cup.  Who is this for? Everyone and anyone who want to go down for a weekend, have fun and compete in the sport of weightlifting. You will be able to compare youself to actual weightlifters. You'll […]


WOD: Thursday the 26th June 2014

June 25, 2014 / CFMSD Workout of the Day

Today’s work can be completed in any order you wish. You can do a farmer carry then do some power snatch+OHS. As long as you lift heavy, have fun and get it done…   Strength Build up to a heavy 20m shuttle farmer carry *10m down, quick reset, turn and return 10m. Go as heavy […]