CrossFit 42 South

Archive for February, 2013

Thursday the 7th February 2013

Wednesday, February 6th, 2013


Deadlift 5rm



Max effort 1000m row

Rest 2 minutes


Max effort 1000m run

Rest 2 minutes


3 minutes max double unders

Log results online (beyond the whiteboard)


This is going to be EPIC…. 


Wednesday the 6th February 2013

Tuesday, February 5th, 2013

Starting from Monday the 11th Feb we will have an advance athlete blog which you can follow. You don't have to be "advance" to be able to do this, but you should be able to do the majority of the CrossFit movements well enough and can RXD the majority of the WODs. The emphasis will be heavily on strength work and olympic lifting with some advance conditioning WODs for you to hit. This is to be done on top of the regular daily WOD. 


1RM Thurster



EMOM for 10minutes

5 thursters 70% of max



3x 90 second plank (accumulated time)

rest 30 seconds between sets


Log results online (beyond the whiteboard)



So chicks think they'll become fat or to bulky lifting heavy weight.. Check out these BAD ASS girls from Cal Strength. This is what happens when you start throwing around heavy weight. You become functional, athletic and BAD ASS.. The moral of the story here is embrace lifting heavy shit… 🙂


Tuesday the 5th February 2013

Monday, February 4th, 2013


Hang Snatch (full squat)




Tabata the following 3 movements

Tabata 1- Pull ups

rest 30secs

Tabata 2- Burpees

rest 30

Tabata 3- KB swings 24/16kg (upscale if you know you can go UB)


Score will be the total amount of reps in each tabata plus the grand total.

Log results online (beyond the whiteboard)


Have you signed up yet? If not get onto it.. If you have please check CrossFit MSD as your affiliate so we can verify your results when the Open starts. 


Monday the 4th February 2013

Sunday, February 3rd, 2013


Back squats



5 RFT of:

15 wall balls 9/7kg

10 push ups (HR)

200m run


Saturday the 2nd February 2013

Friday, February 1st, 2013

Today is open gym. Come in at 10am till about 11.30am for either a catch up WOD, skill work, mobility or to spend time working on your olympic lifts because we know these are important 🙂

On another note, registration for the open is now live so log on and set up your profile HERE and be sure to select CrossFit MSD as your affiliate. I would really love to see everyone have a crack. Even if you don't aspire to "go well" just have some fun…