WOD: Satuday

June 24, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) Gymnastic conditioning Metcon (No Measure) 36min EMOM of: 1) :15-25 top of ring hold 2) :15-25 bottom of ring hold 3) :15-25 hand stand hold 4) :15-25 top of pull up hold 5) :15-25 hollow hold 6) :30 squat hold *Quality holds. Scale as needed. No score […]

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WOD: Friday

June 23, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) 4 rounds of: 5 single arm KB front rack squats (each side, 10 squats total) 3-6 push ups *Try not to lean to one side on the squats. Focus on sitting straight down and up and staying tight. Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# […]

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WOD: Thursday

June 22, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) 21-15-9 of: Banded good mornings Ab mat sit ups Then build you deadlift to your workout weight. Practice a few t2b and get ready to get to work. Metcon (AMRAP – Rounds) 28min EMOM of: 1st- 7 deadlifts 120/85kg 2nd- 16/11 cal row 3rd- 12 t2b 4th- […]

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WOD: Wednesday

June 21, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) -Single arm OH carry 10m down, switch arms, 10m back x5 After each 10m 2 sumo stance inch worms *You pick your own weight. Focus on solid lock out and good position while walking. Strength After each set of press perform a :20 ring row hold (hand […]

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Wednesday extra work

June 21, 2016 / CFMSD Workout of the Day

CrossFit MSD – Comp group Metcon (No Measure) 3 sets of: 20 KB front rack step ups (2 KB, 5 one side at a time) 10 single arm KB OH squat (es) 5 rope climbs -Rest 2-3min Quality movement. Use a height just above your knee. Use weights that are tough but managable. Good movements […]

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