Thursday the 01/10/2015

September 30, 2015 / CFMSD Workout of the Day

Announcements Open box Friday 7am-8:30am. No classes rest of the day. Box will be closed. Saturday as normal. CrossFit MSD – CrossFit This doco on Rich is going to be legit. Here is a trailer https://youtu.be/D1ze-f7jS2A Warm-up (No Measure) ATTENTION…. Open box Friday morning 7-8:30am. No class just a chance to come in and do […]

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Wednesday the 30/09/2015

September 29, 2015 / CFMSD Workout of the Day

Announcements Open box Friday 7am-8:30am. No classes rest of the day. Box will be closed. Saturday as normal. CrossFit MSD – CrossFit WOW… Last day of September. The year has gone so fast. Warm-up (No Measure) EMOM for 10min Odd- 15 banded good mornings Even- :40 plank hold Strength Deadlift (5rm) 15min to find your […]

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Tuesday the 29/09/2015

September 28, 2015 / CFMSD Workout of the Day

Announcements Friday the 2nd October the box is closed for Burnie show. Open Saturday morning as normal. CrossFit MSD – CrossFit Warm-up Metcon (No Measure) 3 sets of: 5 inch worms 15 band pull a parts 5 strict pull ups Strength Weight on each section should be getting heavier. Keep adding weight to the bar […]

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Monday the 28/09/2015

September 27, 2015 / CFMSD Workout of the Day

Announcements Friday the 2nd October the box is closed for Burnie show. Open Saturday morning as normal. CrossFit MSD – CrossFit Weekly training https://youtu.be/E6VNuCJbrNU Warm-up (No Measure) Today is all about squatting. So we are going to get some group mobility in to prep for the squat. 2 times through :30 ankle flexion :30 Lizard :30 […]

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WOD: Saturday the 26/09/2015

September 25, 2015 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Metcon Metcon (Time) With a partner, with one athlete working at a time complete the following: 6 RFT of: 200m farmer carry 2×32/24kg 30 hand release push ups 40 lunges *Note your partner name in notes. If you or your partner needs to scale in order to maintain intensity and quality […]

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