Monday

May 27, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up (No Measure) 3 sets of: 30m SA OH carry /es 10 SA high pulls /es *heavy but quality OH positions and good pain free ROM on the high pulls. then getting under your bar to warm up the BP. Getting in a few KB swings too before you start your […]

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Saturday Partner WOD

May 25, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up (No Measure) today it won’t matter if you can’t do this workout in the order as written if there are a lot of people in the class. But let’s try all do the run last. So you mat start on A or B but everyone finish on C Warm up […]

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Friday

May 24, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up (No Measure) here early? spend time doing your aerobic based warm up work… As a group 5min mobility flows, being active with our movements to actually warm up and gain ROM (range of motion) for our barbell work Then 3 sets of the following: (barbell practice) 3-5 muscle snatch 3-5 […]

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Thursday

May 23, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up (No Measure) Starting with 5min mobility flows then we will be able to pretty much get into it. then a few min to dial in some of the movements in todays EMOM to prep, then we will get after it 🙂 A: Metcon (AMRAP – Rounds) 42min EMOM @ MODERATE […]

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Wednesday

May 22, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up (No Measure) 10min on the clock :45 AB/row 10-20m bear crawl (slow and controlled) :15-:20 side plank /es A1: close grip bench press (5-5-5-5-5 @ 30X1) -rest 1min progress on this still legends….. A2: strict pull up (5x ME UB @ 21X1) -rest 1:30- If you can do 10+ reps, […]

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