WOD: Friday

June 30, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) 5-8min to explore all the movements in todays workout. Once we have established the wod/scaling etc, we will do a mini round: 2 sets of: 10-20 double unders :10 top of ring hold 3 front rack squats (es) :10 active hang :10 chin over bar hold 2 […]

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WOD: Thursday

June 29, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) 3 sets of: 10 pass throughs standing 7 no push up burpee 10 pass throughs in squat 7 no push up burpee *focus on the no push up burpee is when you kick out that you receive in a straight arm and hips don’t droop to the […]

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WOD: Wednesday

June 28, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) Ease into this and slowly build it up. Take your time and treat this as some strength work… 5 rounds of: -Single arm farmer carry 10m down and back -Single arm front rack carry 10m down and back -Single arm OH walk 10m down and back *alt […]

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WOD: Tuesday

June 27, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) 3 rounds of: :45 plank hold :45 squat hold 10 lunges 5 down dog to up dog Strength Back Squat (7-7-7) Goal is to start your first set of 10 at last weeks 10rm and build on each set. Metcon Metcon (Time) 3 RFT of: 20 pull […]

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WOD: Monday

June 26, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Weekly training https://youtu.be/EOj9a_SSWgQ We have a heater again….. Warm-up Warm-up (No Measure) 10 band pull a parts :5 dead hang to active hang :30 top of push up hold 10 pass throughs 5-10 good mornings (barbell) Then build into specific movements/weight etc. Metcon Metcon (Time) 21-15-9 of: Strict press 50/30kg hand […]

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