WOD: Monday

October 30, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) Movement flow as a group then: 5 single arm KBS 5 single arm front rack push press 5 single arm front rack squat *perform all reps on one side before switching sides x4 rounds Strength Front Squat (5×3) :3 lower, :3 pause at the bottom, fast up. […]

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WOD: Friday

October 30, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) Metcon Metcon (AMRAP – Rounds and Reps) 22min AMRAP of: 7 deadlifts 120/85kg 9 HSPU 50 double undersScale load as needed. Scale HSPU with 1x ab mat, or Accumulate :45 in a handstand hold. If the handstand is hard, hold an angled wall climb to the best […]

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WOD: Tuesday

October 30, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) Try get here early to complete a 500-1,000m row. 4 rounds of: 3 inch worm (:10 hold start and finish) 6 scap pull ups 9 lunges with plate OH Then we will start working into the workout gradually. Metcon Metcon (AMRAP – Rounds) EMOM for 24min 1) […]

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WOD: Saturday

October 28, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) 2 sets of: :20 hollow hold :20 rest :20 ring support :20 rest :20 chin over bar hold :20 rest :20 HS hold (wall facing) :20 rest :20 lunges plate OH :20 rest For the holds, do what you can, even if it is less than :20. […]

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WOD: Friday

October 27, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) accumulate the following in any order 1,000m row 800m run 250 single skips 12 inch worms Then build up deadlifts 1×10 barbell 1×5 @ 20-30% 1×5 @ 40-50% 1×3 @ 60-70% 1×2 @ 80-90% First working set of 4 Strength/conditioning Deadlift (4-4-4-4-4) Not touch and go. Goal […]

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