WOD: Monday

January 24, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Weekly training https://youtu.be/Ahhl7dKsbUg Tuesday is a public holiday for Australia day. The gym will be closed. Get out and enjoy the day with friends and family. If you are itching to train, there may be some open gym time. Keep an eye out. Warm-up () Metcon Helen (Time) 3 Rounds for […]

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WOD: Saturday

January 22, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up (No Measure) Rope climb skill session + Power snatch build up time Metcon Metcon (AMRAP – Rounds) 36min EMOM of: 1st- 5 hang power snatch (own weight) 2nd- :30 HS hold 3rd- 6-10 strict pull ups 4th- Row 20/15 cal 5th- 15 wall balls 6th- Run 200m *Scale as needed […]

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WOD: Friday

January 21, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up () Strength Push Press (1rm) Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP of: 10 push press @ 50% 1rm 10 barbell rows @ PP weight 1:00 plank hold

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WOD: Thursday

January 20, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up () Weightlifting Hang Power Clean (5rm in 12min) Do not drop the bar. Control it back to the floor on the last rep. Metcon Metcon (Time) 150 KBS 24/16kg *Every break run 200m

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