Monday

September 30, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up (No Measure) Same warm up as last week, aiming to improve in your quality. 12min EMOM 1) :10-:15 ring row hold + 3-6 push ups 2) :10-:20 wall sit + 4-8 walking lunge steps 3) :10-:15 side plank /es + 3 down facing to up facing dog single arm toe […]

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Saturday

September 28, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up (No Measure) 5min on the clock for some mixed aerobic work: Running, Row, AB, Ski, Skipping etc. then 5min movement flow as group to loosen up. Then barbell skill work on the C. Will have 5min before theEMOM starts to build to your first set. A: Power Clean (15min EMOM […]

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Friday – Partner WOD

September 27, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up (No Measure) 3 sets 15m high knees 15m bear crawl :30sec wall sit 3 sets 6 goblet squats @ 22X1 (perfect form focus) 5 SA DB press/ES @ 2020 (keep core tight and press with full ROM) then into FS, taking a few min to prep and set up before […]

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Thursday

September 26, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit A: High-Hang Snatch (Build to a heavy 2 reps in 15min) Full snatch, if unable, PS + OHS if this is causing pain or isnt amovement that is safe for you then lets work some DB snatches. Warm-up (No Measure) 5min mobility flow Then into some barbell skill wrk with a […]

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Wednesday

September 25, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up (No Measure) 15min on the clock for easy effort RTW work: :30sec row/ski/ab etc. :30sec skip/DU practice 5 side plank hip raises/ES (hold top position for :3sec) 10 seated pike leg lifts* *http://youtu.be/0tLbVSZlc8o Much harder than they look. Further back you are leaning and your hands are the easier and […]

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