Hero WOD: Saturday

June 30, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Let’s start the Weekend and the new month with this tough Hero workout….. Be sure to scale as needed. Go hard, but be safe. Enjoy 🙂 Warm-up Warm-up (No Measure) skip for 3min Then 3 sets of: 100m easy jog 5 barbell press 5 barbeel row Then 2 sets of: 15m […]

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WOD: Friday

June 29, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) It’s been a big week….. Let’s take 10min to work in some mobility as a group. Let’s enjoy this time, breath and just do what your coach asks you to do. 15min on the clock to play with rope climbing and/or muscle up skills and progressions etc. […]

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WOD: Thursday

June 28, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) 2 sets of: 10 pass throughs 10 air squats / OHS Then 5 rounds with a partner of: 1 person bear crawls 10m + walking lunges back while the other holds a L-sit (butt on floor, vertical torso) *For the crawl and lunge, scale distance back to […]

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WOD: Wednesday

June 27, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) 3 sets of: :30 pallof press hold (es) 15 band good mornings Then 2-3 rounds of: :30 row/AB 5 burpees *To get the engine warm before burpees Metcon Double Tabata Burpees (AMRAP – Reps) 16x :20 on, :10 rest (double tabata)of: BurpeesScore is total reps. Strength Before […]

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WOD: Tuesday

June 26, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) 10x :10 pigeon (es) *Work smooth transitions where you don’t have to pass through your knees. 3 rounds of: 10 cossack squats 5 dive-bombers Then 5×3 broad jumps (stick landing) *First 2-3 rounds are easy-moderate then last 2 are go for it. then off to squats we […]

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