WOD: Friday

March 31, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) EMOM for 12min 1st- 10 pass throughs + 10 lunges 2nd- 10 air squats + :20 dead hang on bar 3rd- 5 OHS (light) + 5 burpees Strength Overhead Squat (5-5-5-5-5) After each set perform 50-75 double unders. From racks. Heavy – heaviest. 2min rest after your […]

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WOD: Thursday

March 30, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) 12min EMOM of: 1st- row 10-15 cal 2nd- 75 skips 3rd- 4 dive-bombers 4th- 10 dead hang to active Weightlifting Power Clean (1rm) 12min to find 1rm Metcon Metcon (AMRAP – Rounds) EMOM for 20min odd- 15 box jumps 24/20″ (step down) Even- 5 power cleans @ […]

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WOD: Wednesday

March 29, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) With a partner complete the following: 10m walking lunge + horizontal rotation (es) 10m inch worm 15 band good mornings *While one athlete works the other holds a plank hold. You lunge, they plank then swap. Then you inch worm, they plank then swap. You will both […]

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WOD: Tuesday

March 28, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Weekly training (Sorry last weeks wasn’t here. Forgot to upload it and it was to late when I realised) https://youtu.be/LVEV1EpuwHc Everyone will be doing Open WOD 16.5 today. If you are competing, you need to have the workout completed and logged before 11am. Do not forget! *If you have done the […]

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