WOD: Saturday the 1st August 2015

July 31, 2015 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up (No Measure) 20-15-10-5 of: Banded good mornings 3-5 deadlifts (building in weight) Strength Deadlift (5rm) 10min to build to the heaviest 5rm for the day. Go for it if feeling good but this is more of a prep into the metcon. Metcon Deadlifts/WB/5rft (Time) 5 rounds for time of: 10 […]

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Friday 31/07/2015

July 30, 2015 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) 3 rounds of: 5 strict toes 2 bar 10 banded pull a parts 100 single skipsHold the pull a part for :3 and focus on activating scaps Skill broad jump (1-1-1-1-1-1-1) With feet next to each other you’ll jump as far forward as possible. Goal is the […]

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Thursday 30/07/2015

July 29, 2015 / CFMSD Workout of the Day

Announcements CFMSD is needing you to fill in a new waiver form online (check email). If you did not receive this, let us know. CrossFit MSD – CrossFit Warm-up 50m inch worm (No Measure) 50m inch worms for quality. No push ups, walk hands out as far as possible. Strength A: Barbell Row (5×10) Same […]

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WOD: Wednesday the 29th July 2015

July 28, 2015 / CFMSD Workout of the Day

Announcements CFMSD is needing you to fill in a new waiver form online (check email). If you did not receive this, let us know. CrossFit MSD – CrossFit Warm-up (No Measure) Here early? Run the block then stretch out your calfs Practice DU for 6min. If you got DU give yourself 3x ME UB efforts […]

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WOD: Tuesday the 28th July 2015

July 27, 2015 / Articles

So our first full day using Wodify was a success. Still a few things we all need to get used to (myself included) but we all did a great job. Well done crew. Here is a video that will quickly explain to you how you can record your past workout history e.g. back squat 1rm, […]

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