CrossFit 42 South

Archive for January, 2014

WOD: Friday the 31st January 2014

Friday, January 31st, 2014


Open workout 13.4

In 7minutes to complete as many reps as possible of:

3 clean and jerks 60/42.5kg

3 toes 2 bar

6 clean and jerks 60/42.5kg

6 toes 2 bar

9 clean and jerks 60/42.5kg

9 toes 2 bar

12 clean and jerks 60/42.5kg 

12 toes 2 bar

15 clean and jerks 60/42.5kg

15 toes 2 bar

etc clean and jerks 60/42.5kg

etc toes 2 bar

*Keep ascending in 3s. Advance as far as possible in the time frame following this sequence.


Compare to last time here

You may have done this on a different day. Please know your score so you can aim to beat it.


Additional work

Overhead squats 8-8-8 – rest 1:30

*Take from the floor. Do after main WOD if feeling good. 











I remember taking this a while ago. Aryelle came in after work and was doing some bench press. 


WOD: Thursday the 30th January 2014

Wednesday, January 29th, 2014


7min AMRAP

200m run

50 double unders


Rest 7 min (During rest break try get 10 perfect TGUs 5/arm)


7 min AMRAP of:

250m row
10 push ups (hand release)

Another cool muscle up video that may help some of you. Comes back to that hollow to arch position. Talk to me at the box and I'll try guide you through this. I am by no means as talanted as Dan Tyminski. I'm actually 2% as good, but I can help you become as good as him though lol.

So if you have time today, work on skills that need working on. If you are on a rest day this is what you'll do. Remember, because it's Thursday doesn't mean you don't show up.  


WOD: Wednesday the 29th January 2014

Tuesday, January 28th, 2014


1rm clean in 10minutes



30 cleans for time 100/70kg  (FULL CLEANS)

*Scale based on your 1rm. If you are cleaning 110/80kg + you could have a crack RXD. Other wise, scale. Don’t be scared to go heavier then you normally would for a WOD. I want this to be a real challenge. 


Additional work

3x row 300m – rest 2:00

*100% effort on all.


Tuesday the 28th January 2014

Monday, January 27th, 2014

Hope everyone had a great Australia day long weekend. Hoping you are all refreshed and ready to rock and roll back into training. 


Back squats 3-2-3-2 –rest 2:00

*Try to go heavier on each set.



Try to get a partner to count and judge your reps like we will be in the open

10min cap

60 wall balls 9/7kg 10/9’

40 KBS 32/24kg

20 burpees

Then with the remaining time AMRAP muscle ups.

*For those who don’t have muscle ups, do 3 c2b, 3 ring dips which will = 1 rep as a scaling option. Scale the c2b and dips as normal if needed

*Score is the time you finished the burpees/total muscle ups


Additional work

Hi hang snatch 4×2 @ 75% of max snatch.

*Goal is on perfect reps, not weight. No misses.


Saturday the 25th January 2014

Friday, January 24th, 2014

Open gym 10am



Friday the 24th January 2014

Thursday, January 23rd, 2014



Overhead squats – rest 1:30


*Take from racks, build up in weight. Perfect form.



Open workout 13.2

10 minute AMRAP of:

5 Shoulder to overhead 52.5/35kg

10 Deadlift 52.5/35kg

15 Box jump 24/20"

*Like last year in the open, you can step up onto the box instead of jumping if you wish


Compare to last time

You may not have done it on this day so look back on your own personal records. 


Additional work

5rm clean T&G

100th Barbell shrugged episode… These guys do a great job doing what they love. Talking about CrossFit/strength/weightlifting/random shit etc… If you haven't seen any episodes yet, check them out. They do talk a lot of smack but, there is a lot of knowledge in there also. 


Thursday the 23rd January 2014

Wednesday, January 22nd, 2014

Warm up/midline

5min AMRAP of Turkish get ups. Aim to keep moving the entire time. Focus is on a perfect shoulder position as normal.



For time complete the following

Row 500m

Then 4 rounds of:

12 t2b

24 OH plate lunges 20/15kg

096 (2)
I love the open. This was me and Brucey going at 13.4 He got me by 9 reps I think. Just over a month. One of the best times of the year…. 


Wednesday the 22nd January 2014

Tuesday, January 21st, 2014


(A) 1rm power clean push jerk


(B1) 3x ME UB power clean and jerks T&G @ 80% of above –rest :30


(B2) 3×30 Wall balls –rest 1:30

*Get through the PCPJ in as big of a set as possible. WBs SHOULD be UB.  


Additional work

3min ME row for calories

*Same as last week but, with wall ball legs J



Tuesday the 21st January 2014

Monday, January 20th, 2014


Back squats 3×7

*Speed work again. Try to use last weeks weight with the increased amount of reps



5 rounds for total time and total reps of:

ME UB c2b pull ups

50 double unders

10 burpees (As Fast As Possible)

Rest 1min

*Score is the total time at the end + total c2b


Additional work

Muscle up practice


Squirt squated 120kg for a new PB. I went to video it but I took a pic instead lol. Anyway he hit this pretty solid. Well done man (more…)

Monday the 20th January 2014

Sunday, January 19th, 2014


1rm power snatch

*No more then 3 misses



For time complete the following:


Thrusters 40/30kg

KBS 24/16kg

400m run


Additional work

3xME UB power snatches T&G @ 80% of above



Saturday the 18th January 2013

Saturday, January 18th, 2014

open gym 10am

Friday the 17th January 2014

Thursday, January 16th, 2014

An amazing muscle up progression video from Rudy @ The Outlaw Way. Goes for 18min but, if you are serious about getting better or getting that muscle up, you'll make time to watch this and then practice….


(A1) Push press 8-8-8 –rest 1:00

*Heavier then last week if possible


(A2) 3xME UB c2b pull ups –rest 1:00



12min AMRAP of:

5 burpee box jumps 24/20”

5 Overhead squats 45/32.5kg

10 burpee box jumps

10 OHS

15 burpee box jumps

15 OHS

20 burpee box jumps

20 OHS



*Keep ascending in 5s until time is up. Score is the total amount of reps completed


Additional work

Snatch 5rm T&G

*Full snatch, build up quick and quick adjustments from OH to hang to floor

Registriation is now live….. Get on and register ASAP and be sure to select CrossFit MSD as your affiliate and also be sure that you select to be on our MSD team. 


Thursday the 16th January 2014

Wednesday, January 15th, 2014

Actually realised that I have uploaded some posts as 2013 lol. I guess time really has gone that fast and I haven't realised it was 2014 lol. 

Mastering the muscle up

Some tips for some of you looking at getting better at the muscle up or hunting for your first. 


Row 50 calories

Run 1.6km



10min AMRAP of Turkish get ups

*More reps then last week with better form. Use more weight if possible

These videos are great..


Wednesday the 15th January 2014

Tuesday, January 14th, 2014


(A) 2rm power clean and push jerk T&G

*1 power clean, 1 push jerk = 1 rep


(B1) 3x ME UB power clean and push jerks at 80% of above


(B2) 3x ME UB toes 2 bar



Additional work

3min ME row for calories



Good to have you back home sinze. (more…)

Tuesday the 14th January 2014

Monday, January 13th, 2014


Back squat 3×5 – rest 2:00

*Add weight from last week but, speed is the focus again. Think T&G reps. Down, up, no pause.



5 rounds for total time of:

50 double unders

25 wall balls

Rest 1:00

*Score is total time including rest breaks. After you finish your last 25 WBs in round 5 check the clock for your time.


Additional work

Spend 10min Working on muscle ups. If you have strict muscle ups, do as many as possible in 10min. If you don’t have any muscle ups at all, practice them..

Monday the 13th Jaunuary 2014

Sunday, January 12th, 2014

Tonight we will be having our free trial class during the 5:30pm class. If possible train in the morning or at an earlier class (only if you can). Will just make things run much smoother J



2rm power snatch T&G

*Heavier then last weeks triple if possible.



12min AMRAP of:

7 c2b pull ups

14 burpees


Additional work

2x ME UB power snatches @ 80% of above.

*Can you get as many reps as last week with a heavier weight and an extra set?

I remember this. You looked like an actual duck… 


Saturday the 11th January 2014

Friday, January 10th, 2014

Open box 10am
Come in and do a catch up wod, work on extra work etc

Friday the 10th January 2014

Thursday, January 9th, 2014


(A1) Push press 8-8-8 – rest 1:00

*Build on each set. Be sure they remain push presses and not a jerk. Try to make them T&G. Build of this in the coming weeks


(A2) For those athletes who do additional work. Just because you don’t always do additional work doesn’t mean you can’t do this if you wish.



21-15-9 of:

Deadlifts 100/70kg

Box jumps 24/20” (step down)


Additional work (get in early if needed to start on push press/t2b super sets)

(A2) Do this after each set of Push press

3x ME UB toes 2 bar – rest 1:00

*Try to keep them linked if possible.

And there is a part 2, 3, 4 and 5 if you would like somehting to view…. Keen for the 2014 season. 


Thursday the 9th January 2014

Wednesday, January 8th, 2014


Row 2km for time



20 turkish get ups /arm. Alternate each rep

*Pick own weight, perfect form


Wednesday the 8th January 2014

Tuesday, January 7th, 2014


3rm power clean push jerk in 15 minutes

*Power clean then jerk is 1 rep




3x ME UB power clean and jerks @ 80% of above – rest 1:00


Additional work

ME Wall balls in 3minutes

Mobility. Work a weakness