WOD: Saturday the 16th May 2015

Friday, May 15th, 2015 / CFMSD Workout of the Day

CrossFit Class

Partner warm up

2 rounds each of:

15 wall balls

15 sit ups

15 cal row

*Alternate movements and while your partner is working you are to be in a plank hold.



Death by KBS 24/16kg with every round starting with 2 burpees

*You’ll do 1 KBS first min, 2 on the second min, 3 on the third min until you can’t complete the number of reps for that minute. 

Comp group

This is what was meant to be programmed for Friday but I did the website wrong. Doesn't matter lol…. 


Pause front squats (3sec at bottom)


*Building each set. Start around 70% of last weeks working weight and build. We will do this for 3 weeks. Push it today but save a little room in the tank.



3 rounds for time of:

800m run

21 c2b pull ups

42 KBS 32/24kg