WOD: Friday the 31st October 2014

Thursday, October 30th, 2014 / CFMSD Workout of the Day


  • Saturday morning at 7am we will have an actually CrossFit class just like we do during the week. This Saturday we will spend some time working on snatches, so for those who struggle with snatching or want extra work on them, please get in. There will be open box from 8-9am then the box will be closed. 
  • ATTENTION to the Comp athletes. If you are training on Saturdays please take the Thursday as a rest day. I will have something programmed for you all on Saturdays starting from next week. Note- this is only for the comp athletes. Everyone else, if you train Mon-Saturday you will be fine as you will most likley miss a day here and there anyway. 
  • Monday the 3rd November is a public holiday and we will be closed. Go out for a run or do some burpees or go for a swim etc. Back to normal on the Tuesday. 



Deadlift 1rm

Compare to last time  http://crossfitmsd.com.au/wod-friday-the-1st-august-2014/




5 rounds for time of: (15min cut off)

12 deadlifts 70/50kg

9 hang power cleans

6 push jerks