Rump day FriYay

August 31, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) 3 down dog to up dog 6 lunge flow + rot (es) 9 barbell rows (:4 up, :4 down) (can add weight if perfect) 12 lunges (hands OH) x3 sets Strength A1: Snatch grip RDL (10-10-10-10) -rest 1:30 :3 lowers and : 3 If you did this […]

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WOD: Thursday

August 30, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Today is some strict upper body strength work, working on strengthening your false grip for muscle ups and working some strict HSPU. We will finish with some easy work. This stuff must be EASY work. It’s been a big week so far. Warm-up Warm-up (No Measure) General mobility flow before getting […]

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Not Weightlifting Wednesday:

August 29, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Well, because it’s my birthday today, I’ve decided to give you guys something gross, but something I’d really enjoy. This is my Bday present to you all. Enjoy the process, HAHAHA…… Warm-up Warm-up (No Measure) :20 row/AB mod-hard 10 pass throughs 10 air squats :20 row/AB mod-hard 10 KBS (face height) […]

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Tuesday

August 28, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Warm-up (No Measure) From the start of class you have 8min on the clock to get some easy row/AB in. Every :45 get off and do: 10 sit ups + 3 inch worms. Gradually build up your speed for the WOD. Interval work Can start on either row or AB […]

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WOD: Monday

August 27, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Last week on this specific progression. It may seem boring to repeat the same thing, but sometimes we have to do this to actually get better. Warm-up Warm-up (No Measure) 2 sets of: 10 pass throughs 4-8 scap pull ups 4-8 DB push press (es) Strength Same as the last few […]

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