WOD: Monday the 27th October 2014

Sunday, October 26th, 2014 / CFMSD Workout of the Day


Firstly, we will be in a testing week this week. We will be testing some major lifts and common bench mark workouts. Please be sure to look back at the last time you did these workouts so you can track your progress. If you PB, please let the coach know so we can highlight it in red and you can ring the PB bell……. 


Secondly, November is also known as Movember and we want to rally as many of the CrossFit MSD boys together to grow a tash and help raise money for a good cause. Detials can be found HERE


Thirdly, with Christmas coming up we will have a big party to celebrate an awesome year at CrossFit MSD. The original date for this has been set for Saturday the 6th December. So please save this date into your calanders. 


Lastly, we are going to try Saturdays at 7am. This will be a class. 7am-8am. Then there will be some open gym time from 8-9am. We will run this for one month and see if this is a better idea then what we are currently doing. 



Back squat 1rm

Compare to last time here




21-15-9 of:

thrusters 42.5/30kg

pull ups

compare to last time HERE

This is a great video about rotator cuff strength (shoulder). This is one of the many exercise I have used in rehabing my shoulder injury last year. For those who complain about their shoulders feeling a little weak this should be a go to. If this is something you want to do but are unsure how to set it up, how to do it properly etc, please don't hesitate to ask.