WOD: Monday 19th November 2012

Sunday, November 18th, 2012 / CFMSD Workout of the Day

Well, I would love to thank all of the CFMSD crew who come along to the "What Is CrossFit" day yesterday. If it wasn't for you guys it wouldn't have been such an awesome morning. We have 4 new people booked in for intro sessions which is great so please be sure to get around these people when you see them at the box and make them feel as welcome as the others made you feel when you first started…. 

Secondly I'll work out the hours for the Christmas/New years break this week and post it up so everyone knows when we will be closed and open etc.


Back Squats 3×5

Note – today we are doing a 3×5 and what I am after is 3 sets of the same weight. So your goal today is to pick a weight you can move for 3 sets of 5 reps and try to build on that number. You should be failing today. Warm up to a working weight then get after your working sets. Use the last few weeks as a guide to what weight you can manage for all the working sets.


5 rounds for time of:

10 hang power cleans 70/50kg

50 double unders

Note – please scale this workout properly. I am looking for 10min or less on this. So choose your weight properly and check your ego at the door.

Log results online (beyond the whiteboard)