WOD: Moday (First day of Feb WOW)

January 31, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Weekly training We will still be in at the old box this week. We are very close to moving back up to the new shed. If all goes well, it will be the following Monday. Can’t believe it’s already the 1st of Feb. How can the year go this fast…..? Warm-up […]

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WOD: Saturday

January 29, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up () Strength Overhead Squat (5-5-5-5) heavy-heaviest for the day Metcon Metcon (Time) 21-15-9 of: Front squats* strict pull ups *Pick a weight that is heavy and will challenge YOU. Choose a weight that you can do UB but with a fight. Think 50-60% of your 1rm

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WOD: Friday

January 28, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up (No Measure) 5 rounds of: 10 sit ups 10 band good mornings 100m run Then we will hit some clean and jerk as a group before you jump into the workout. Metcon CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ […]

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WOD: Thursday

January 27, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up () Weightlifting Hang Power Snatch (5rm in 12min) Metcon Metcon (Time) 6 rounds for time of: 50 UB double unders 25 jumping lunges -Rest 1min Scale to non UB if you know you can only string 10-20 together at a time. Scale by doing less DU in total if needed […]

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WOD: Wednesday

January 26, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up (No Measure) 6min EMOM of: Odd- 15 band good mornings Even- 6 lunges + 6 air squats + 6 pass throughs then take 4 sets of 5 to build to a challenging but NOT a maximal 5 rep deadlift before starting the wod. Metcon Metcon (2 Rounds for reps) 7 […]

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