WOD: Tuesday the 13th of January

Monday, January 12th, 2015 / CFMSD Workout of the Day


Weightlifting/skill work
Take some time practicing your power clean and jerks. Focus on sticking your receiving position on the power clean and the push jerks. Build up to a heavy-ish single. This will not be scored.
625m run
15 power clean & push jerks 60/40kg
20 sit ups
10 power clean and push jerks
20 sit ups
5 power clean and jerks
20 sit ups
625m run


Yes this is the same as a few weeks ago. Do better this time than last time. Big push and try beat your score. No excuses.
14min AMRAP of:
60 cal row
50 wall balls 9/7kg
40 box jumps 24/20”
30 burpees
20 power cleans 90/62.5kg
10 muscle ups
*If you don’t finish, keep going till all the work is complete.


Everybody, this is Jack. He is currently one of our youngest members at Crossfit MSD. Jack enjoys outrigging, naked whey protein bars, and long romantic walks on the beach. He’s often found squatting cars in the 3:30pm class, so if you don’t know him make sure u get around him and say hi..