Saturday – Partner WOD and Christmas Function

November 30, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up Grab a rope and we will spend 5min skipping. *In this time practice some DUs, alternating feet, high knees, criss cross etc. Just 5min of freestyle skipping. Working on being smooth and springy. Rest as needed if needed to not tire yourself out for the DUs, this effort should be […]

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Friday

November 29, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit W/Up: Warm-up (No Measure) 5min on the clock to do some aerobic work and we want you to try nasal breathing only for a challenge. So mouth shut, breath only through your nose. Dont freak out you will be okay then… 3 sets: 10 barbell good mornings 10 bent over barbell […]

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Thursday

November 28, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit W/Up: Warm-up (No Measure) If you are here early, get in 5min cardio to warm up. then when class starts we will begin with some mobility to restore ROM and get you ready to lift. then 2sets of: 4-6 SA KBS / ES 4-6 SA FR KB squats/ES *repeat on last […]

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Wednesday

November 27, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit W/Up: Warm-up (No Measure) 2 sets: 10m bear crawl forward 10m bear crawl backwards :20-:30sec side plank/es 5-8 cap pull ups then start prepping for your bench press, you will have a few minutes to get benches out then the clock willl start. A: Bench Press (10min to find 7rm for […]

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Tuesday

November 26, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit W/Up: Warm-up (No Measure) Partner warm up for 2 rounds total. Alt between each section until you have completed 2 lots of everything. Oner person holds a plank while the other completes 20m bear crawl. One person holds a wall sit while the other completes 12/8cal on any machine One person […]

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