WOD: Monday the 1st September 2014

August 31, 2014 / CFMSD Workout of the Day

GPP Strength Back squat 3×5 *Add 2.5-5kg. No pause YAY.. Just good old normal squats. Speed out of the hole.   Conditioning 21-15-9 of: Front squats 50/35kg Burpees over bar COMP Weightlifting Take 15min to build up to a max 2 position snatch (floor, hang) *try get a few good sets in here   Strength […]


WOD: Friday the 29th August 2014

August 28, 2014 / CFMSD Workout of the Day

GPP Strength Pendlay row 8-8-8-8 -rest 1:30 *PERFECT REPS. Don’t go to heavy. Smooth and deliberate on these please.   Conditioning 50 wall balls 9/7kg Row 1km -rest 2:00 50 wall balls 9/7kg run 1km *Score is total time including the rest break. Resting less then 2:00 isn’t being “tough” it’s cheating. Aim for big […]


WOD: Wednesday the 27th August 2014

August 26, 2014 / CFMSD Workout of the Day

GPP Strength Deadlift 5rm *heavier then last week by 2.5-5kg   Conditioning Double alternating tabata of: (16x:20 on :10 off) KBS 24/16kg KB lunges   Midline Tabata side plank (switch each round) COMP Weightlifting Power snatch T&G cluster 2.2.2 –rest :10/3min x 5 sets *One set is 6 total reps but you’ll do 2, quick […]