CrossFit 42 South

Archive for November, 2011

WOD- Thursday the 10th of November 201

Wednesday, November 9th, 2011

Just a reminder that the 4.30pm CrossFit class will not be on tonight but the 5.30pm Bootcamp class will still be running. Also Friday mornings CrossFit classes will be canceled but there will be a Bootcamp class at 6.15am in replace for this. Also we are running a Saturday morning class at 10am to make up for missed CrossFit classes.



5 rounds for time of…

-400m run

15 Overhead Squats 42.5/30kg


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Have a look at this and then try get into the box early to work on some Mwod stuff to get you preped for todays OHS 🙂

WOD- Wednesday the 9th of November 2011

Tuesday, November 8th, 2011

5×5 front squats, going up in weight if possible in each set until you reach your heaviest 5rm


6min AMRAP of

20 box jumps 24/20"

20 double unders


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Alright guys I hear a lot of you are struggling on the rack position. your wrists are hurting right? Well it shouldn't. Please watch this video and start doing as Kstar says. This is from the Mobiltywod link we have provided you guys with under the "Learning outside of the box". Start following this stuff because it will allow you to become a better athlete and make the movements a lot easier. 🙂

WOD- Tuesday the 8th November 2011

Monday, November 7th, 2011



for time complete…

30 clean and jerks 60/40kg


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Alright I know this WOD isn't a squat clean but this video is still worth a watch. This guy is one of my favorite athletes and I think he has explained the clean really well here so have a quick look and see what we don't want to see you do today 🙂

WOD- Monday the 7th November 2011

Sunday, November 6th, 2011

Public Holiday today so there will be no classes on but we may be up there doing a casual WOD and if we do we will make sure all the team knows.

We have put together a WOD you can do outside of the box…..


5 rounds for time of..

30 squats

15 push ups

400m run


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Click here to see an epic paleo cookie recipe that I have been using and a few of the other CFMSD crew have been using. Take's 30min MAX including prep and baking time… YUMMY.. P.S get some "loving earth" dark chocolate from Burnie Wholefoods and add some healthy choc chips to make an awesome cookie even better 🙂

WOD- Sunday the 6th November 2011

Saturday, November 5th, 2011

Rest day….


There will be open gym at 12pm- 2pm which will allow you to either work on mobility, do a catch up WOD, work on your goats, practice some skills or even have a crack at a bench mark WOD that is approved my the coaches.

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Hey Crew.. Here is another cool video for the kipping pull up. I'll keep finding videos that I think will help you guys get to the next level. You are all so close to being able to kip. 🙂

WOD- Saturday the 5th November 2011

Friday, November 4th, 2011

Hey crew.. We are having a WOD at 10.15am in the morning so come along and bring a friend. 🙂


15min AMRAP……..

5 front squats 100kg


15 KB swing 32/24kg


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So crew… We all want to learn how to do the kipping pull up. Here is a really good video to watch then put to practice at your next visit to the box 🙂

WOD- Friday the 4th November 2011

Thursday, November 3rd, 2011


For time complete..

-150 wall balls 9/7kg



Max effort hang from gymnastic rings


Happy Birthday Bec…. Hope you have a kick ass day

Also happy Friday crew.. I hope you have an awesome weekend. 🙂

WOD- Thursday the 3rd October 2011

Wednesday, November 2nd, 2011

How is everyone feeling this week so far? It's been a HUGE week at CrossFit MSD, Burnie but you are all doing an epic job..

In 10 min try to accumulate as many minutes as possible in the ring dip support position. Rest as needed, then complete

7min for max distance of…..

-Forward Burpees


You feeling it yet?? I want you to become the best you possibly can be. Every morning you wake up there is a new opportunity waiting for you, so get after it 🙂

WOD- Wednesday the 2nd November 2011

Tuesday, November 1st, 2011


Try get to class early to work on any mobility problem you may have please 🙂


Take 20 min to build up to a 3rm back squat then complete…


3 rounds for quality….

5 kipping pull ups

10 hollow rocks


If this guy can do it then why can't you? There are no excuses!!!!