WOD: Tuesday

Monday, July 17th, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 sets of:

20 lateral step overs

10 single arm KBS (es)

50-100 bar taps

:20-:40 side plank (es)

*For lateral step overs, set a broomstick or barbell across the rig just above knee height and laterally step over in one direction then back in the other.

Then take a few easy jumps before getting into your big efforts.


broad jump (10 attempts to find a max distance jump )

With feet next to each other you’ll jump as far forward as possible. Goal is the maximum distance traveled on the jump.
Messure from the front of the foot (start) then messure to where the back of the foot lands (finish).


Work in 3s again like last time. One person carries while the others rest/help change plates. You should be resting 2-3min between sets.

Farmer’s Carry (5x45m)

After each set sprint 15/10 cal row.

Building from the last time you did this. Last time you did 30m. Today we are doing 45m done in 3x15m with no more than 5-10sec rest between trips.

Goal today isn’t to go heavier than last week, but try to be able to start heavier than the previous time.

More distance prob = less weight. But, do what you can.

Cool down

2min in a seated straddle position

Stand up, walk around then


2min standing straddle position

walk around

2min seated straddle