WOD: Tuesday

July 31, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) Mobility flow as a group then 10min on the clock to get set up and ready for the main workout. Quality work 30min for quality of: 5-10 wide grip strict pull ups (:5 hold chin over, :3 lower) 20m single arm OH walking lunge (10m es) Row […]

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WOD: Monday

July 30, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) 3 down facing dog to up facing 4 deep lunge + thoracic rot (es) 2 down dog to up dog 3 deep lunge + rot 1 down dog to up 2 deep lunge + rot Hold the down facing and up facing dog for :10 and :5 […]

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WOD: Saturday

July 28, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) Strength Farmer’s Carry (5x30m) Goal this week is to reduce the distance from last time but go heavier than the 30m sections you did a few weeks back. Goal is to start heavier and finish heavier if you can. But at least start heavier so you move […]

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WOD: Friday

July 27, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) 3 rounds of: 10 pallof press (es) 2 slow turkish get ups (es) For the TGU, go SLOW all the way up and down. Time under tension is key here. Metcon (AMRAP – Reps) 3 sets of: row 2min max cals -rest 3-4min AB 2min max cals […]

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WOD: Thursday

July 26, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) Strength Deadlift (3×6) :3 lower on each rep. Add weight from last week. Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP of: 10 muscle ups 20 burpees 30 box jumpsNo muscle ups? Let’s work your strength. 5 + 5 strict chest to bar (chin up grip) […]

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