WOD: Saturday the 1st Movember 2014

October 31, 2014 / CFMSD Workout of the Day

Class at 7am then open gym at 8am – 9am.  Reminder the tomorrow is Movember and that you need to make sure you have registered, selected CrossFit MSD as your team and donate to our team please. All the links can be found above. Shave you face and lets grow some cool moustaches Also, box […]


WOD: Friday the 31st October 2014

October 30, 2014 / CFMSD Workout of the Day

ATTENTION Saturday morning at 7am we will have an actually CrossFit class just like we do during the week. This Saturday we will spend some time working on snatches, so for those who struggle with snatching or want extra work on them, please get in. There will be open box from 8-9am then the box […]


WOD: Thursday the 30th October 2014

October 29, 2014 / CFMSD Workout of the Day

Weightlifting 1rm clean and jerk compare to last time  http://crossfitmsd.com.au/wod-wednesday-the-30th-july-2014/   Conditioning 12min AMRAP of: 12 burpee box jumps 12 t2b   From time to time it's easy to lose count of a few reps here and there in a tough WOD but you have to hold yourself honest. If the workout calls for 10 […]


WOD: Wednesday the 29th October 2014

October 28, 2014 / CFMSD Workout of the Day

Strength A) Press 1rm Compare to last time  HERE   B) Weighted pull up 1rm * If you don’t have weighted try your first strict and if you get that do an AMRAP set. If you are on a band try use the smallest band possible that allows for 2-5 HARD reps Compare to last […]


WOD: Tuesday the 28th October 2014

October 27, 2014 / CFMSD Workout of the Day

Note that this Saturday there will be a class at 7am. This is a test run. There will be open gym from 8-9am after the class.  Also, please make sure all males sign up for Movember and register with team CrossFit MSD. Clean shave 1st Nov and then grow a handsome tashy….  GPP and Comp […]