Saturday – Partner Workout

December 28, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit A: Metcon (AMRAP – Rounds and Reps) 33min Partner AMRAP of: 12 bench press 80/45kg 18/12 cal AB 12 strict pull ups 18/12 cal Row 12 DB Snatch 30/20kg alt 60 Double UndersOne athlete working at a time. Switch it up as needed. Be sure your buddy is there to spot […]

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Friday

December 27, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit W/UP: Warm-up (No Measure) 10min on the clock to move and breath by mixing up running/rowing/AB/Ski/Skip etc to get a little aerobic work in before lifting work. Then we will get into our barbell work, starting with the snatch….DOing some barbell dancing type stuff. Lets just have some fun lifting weights […]

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Thursday

December 26, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit W/UP: Warm-up (No Measure) 2 sets Of: 10 pass throughs 15m SA OH carry/ES 5 inch worms then 1min row/AB/Ski/Run *After each 1min complete 5 strict pullups + 10 push ups + 15 air squats (reduce reps as needed) then 2-3 sets of: 100-200m run 5 thrusters (building in weight) 5 […]

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Tuesday – Christmas Day

December 24, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit Warm-up (No Measure) Merry Christmas to all MSD members and to their family and friends. We hope you all have an amazing day and please, for the love of whats important in this world…….EAT ALL THE FOOD, AND DO NOT FEEL GUILTY. JUST ENJOY YOUR DAY Merry Christmas Love the entire […]

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