WOD: Friday the 23rd May 2014

Thursday, May 22nd, 2014 / CFMSD Workout of the Day

An awesome testimonial from Squirt (Justin)

"Everyone get about crossfit MSD. Roughly 3 Years ago I showed up to pcyc and wondered why you guys were lifting weights in the car park and running laps around the street.. I thought to myself, is this for me? Is this something I could see myself doing? Next thing you know im filling out a waiver form and starting my first ever crossfit wod. 

Never felt so sore in my life! Crossfit has changed my life and I wouldn't be where I am today!

So to anyone who is looking for a good gym to attend crossfit MSD is where it's at! Crossfit MSD offers great 1 on 1 customer service and a friendly environment to work in!

And id also like to thank you Mason for getting me to where I am today with my training. Means alot! And consider you one of my closes mates. 




Back squat 3×5

*Heavier then last time by 2.5kg



40 OH plate lunges 20/10kg

80 wall balls 9/7kg

1,200m run (run 800m + 400m)



3x 1:00 plank holds

-rest :30




Power snatch 1rm



A) Front squat 1rm


B) EMOM for 10min of:

1 legless rope climb

6 pistols (alternate legs)



In 10min

Run 1.6km

Then in the remaining time AMRAP double unders


Then roll and stretch your calfs good. Use voodoo bands etc…