Wednesday the 11th December 2013

Tuesday, December 10th, 2013 / CFMSD Workout of the Day

American Council on Exercise study: CrossFit Works!


Pause Front squat 5-4-3-2-1 – rest 1:30-2:00

*3 seconds at the bottom of each squat. The goal today Is to move more weight OVERALL then last week. Even if you can’t go heavier on the single, just be sure to start heavier and you’ll move more weight




30 power clean and jerks 60/40kg


Additional work

1km row 

-Rest 2:30

500m row

-Rest 2:00

1km row


*Try to keep the 1lm rows the same pace and the 500m row faster by 3-5 seconds. Try to be 1-2 seconds faster on the 1km rows then base the 500m of this. 

Has nothing to do with CrossFit. I just found this funny and wanted to share