WOD: Friday

October 29, 2015 / CFMSD Workout of the Day

Warm-up  300 single skips run 400m row 500m Then 5x 3-5 reps of each movement in the WOD Metcon 30min EMOM of: 1st- 10 burpee box jumps 24/20″ 2nd- 10 t2b 3rd- 15 KBS 24/16kg *Score is total rounds completed. Scale as needed

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WOD: Thursday

October 28, 2015 / CFMSD Workout of the Day

Warm-up  20 air squats 20 pass throughs 20 air squats Then as a group, we will work through the push jerks before moving onto the snatch work. Weightlifting A) Push Jerk (3×3) Take 8min to build up to your working weight then hit 3×3 with technique as the focus over the weight moved. B) High-Hang Snatch (3×3) […]

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WOD: Wednesday

October 27, 2015 / CFMSD Workout of the Day

Warm-up  3 sets of: 5 inch worms 10x :10 lizard (5 each side) 10 goblet squats Strength Paused Front Squat (2-2-2-2-2) :5 pause in the bottom. Try go heavier than last weeks 3’s. Metcon 100 double unders 60 Wall balls 100 double unders 40 Wall balls 100 double unders 20 Wall balls *Every break on the […]

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WOD: Tuesday

October 26, 2015 / CFMSD Workout of the Day

Warm-up  3 sets of: 15 band pull a parts :30 hollow hold 15 russian KBS 200m jog Strength Deadlift 5-5-5-5-5 Between each set complete 10-15 strict chin ups. Deadlifts are touch and go. Start around 85% of best 5rm and build based on feel.

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WOD: Monday

October 25, 2015 / CFMSD Workout of the Day

Warm-up The overhead squat is the focus today. We will spend time doing our sets together as a group after our warm up 3 sets of: 10 pass throughs 10 wall squats 10 behind the neck push press *Add weight if you wish. Strength If you don’t have overhead squats today is your day to […]

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