WOD: Friday the 11th July 2014

Thursday, July 10th, 2014 / CFMSD Workout of the Day

Another reminder that there will be no 4:30 and 5:30pm class today (Friday) as we will be having Mark doing the weightlifting session. If you would like to do this workout still, please come in during another class time.



A) In 10min row 2km then in the remaining time AMRAP burpees over the rower


Rest 10min (in this time do 100 hollow rocks)


B) 10min AMRAP of:

15 wall balls

2 Turkish get ups (1each side) (choose weight)


Come in the arvo and get your snatch and clean and jerk on.


If you want to do something extra in the morning do the following


All done at 70% effort. You should sweat a little, huff and puff a little but should not feel wiped out nor should it feel tooooooooo easy.

Row 10min

Run 1.6km

Bike 10min

Run 800m

Actually, lets see how many people have the WILL to do this in the morning. 

This young kid has made some awesome gains since starting CrossFit. He's like super strong for his age already and now with training he'll become a monster. Keep it up Brayden.