Christmas Eve WOD

December 23, 2015 / CFMSD Workout of the Day

“12 days of CrossFit MSD” 1x 100m run 2x wall climb 3x c2b pull ups 4x thrusters 40/30kg 5x hang power clean 40/30kg 6x deadlift 40/30kg 7x wall balls 9/7kg 8x burpees 9x box jumps 10x KBS 24/16kg 11x t2b 12x overhead squats *This workout goes like the song 1, 2-1, 3-2-1, etc until you […]

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WOD: Tuesday

December 21, 2015 / CFMSD Workout of the Day

Strength strict pull up (4xME UB ) Rest 1min between sets. Score is best set. Make a note of how the other sets went too. Metcon 13min AMRAP of: 52 double unders 17 KBS 24/16kg

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WOD: Monday

December 21, 2015 / CFMSD Workout of the Day

Strength Back Squat (3×7 @ 75% 1rm) another 5% heavier but only 7s. These will get spicy still Metcon “air force WOD” For Time: 20 Thrusters, 40/30kg 20 Sumo Deadlift High Pulls, 20 Jerks, 20 OHS, 20 Front Squats, Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark.

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WOD: Saturday

December 19, 2015 / CFMSD Workout of the Day

Metcon 5min row for cals -rest 1min 5min double unders -rest 1min 5min shuttle runs (100m, 50 up, 50back) -rest 1min 5min step up on and overs 24/20″ 24/16kg in goblet position Score is total reps in each round

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