CrossFit 42 South

Archive for March, 2014

WOD: Tuesday the 1st of April 2014

Monday, March 31st, 2014


Death by power cleans

1 power clean on the first minute, 2 power cleans on the second minute, 3 power cleans on the third minute etc.


Scale as needed. If you can barley do 5 reps at this weight you should scale. You want to get to that point where it burns more then it being physically to heavy to lift.



3xME UB muscle ups –rest 1:00

*If you don’t have linking muscle ups do 3 sets of 3-5 reps with as little rest between. If you are close to muscle ups do jumping muscle ups but be sure the rings are high enough up that it’s a challenge. If you don’t have any muscle ups at all do 3xME c2b pull ups super set with 3xME strict ring dips or push ups. 

Tyron still getting after it, even in a moon boot…. This is why he is King Triceps 


WOD: Monday the 31st March 2014

Sunday, March 30th, 2014

Well done to all the athletes from CrossFit MSD and Move Strong who took on 14.5 over the weekend. You all done so very well and I'm so proud. You are all bad ass. You have completed the Open either again or for the first time. There have been some awesome moments as well. People going above and beyond what they thought was possible. 

I'll have a bit more of a comprehensive write up on the Open after everyone has finished as there are people still needing to go tomorrow. 

Love you all. Everyone makes me proud and I also have to thank everyone for being so suportive of me and my own personal goals. I'm sorry If I neglected anyone during this period. I'm so thankful to have everyone of you in my life….. 



EMOM for 21min

1- 15 cal row

2- 15 front rack KB lunges 2×24/16kg

3- 50 double unders



Open WOD 14.5: Saturday the 29th March 2014

Friday, March 28th, 2014

This is it. The very last Open WOD for the year. Be sure to go as hard as you can, leave no doubt, have fun and give plenty of high fives. We are all going to hurt together on this one and we are all going to do EVERY SINGLE REP. We will all do the same amount of work. No AMRAP. So please, support everyone, give those high fives and when you are done, drink a beer and enjoy… 

We are having a BBQ after we finish tomorrow morning for those who would like to stick around.. 

21-18-15-12-9-6-3 of:

Thrusters 43/30kg

Bar facing burpees


Pease make sure you watch the movement standards video as well



WOD: Friday the 28th March 2014

Thursday, March 27th, 2014

The final Open WOD will be released today at 11:00am. Tune in to watch the best athletes throwdown. 

As usual, we will allow people to get the Open WOD done in the arvo or we will be having our Saturday Throwdown as usual. We will follow with a BBQ to celebrate what has been an awesome 5 weeks. 



For max reps in each:

Tabata kettlebell swings 24/16kg


-rest 1min


Tabata sit ups


-rest 1min


Tabata push ups (hand release)



3x ME plate pinch holds 20/15kg each hand.

*Score is total time



WOD: Thursday the 27th March 2014

Wednesday, March 26th, 2014


Back squats 2-2-2-2-2

*Try go heavier then last weeks triples.



20min AMRAP @ 70% effort of:

200m jog

100 single skips

200m row

*Note that this isn’t scored. This is an active recovery session for those athletes who have trained all week. If you have missed a session do this at 100% and do 50 double unders instead of single skips.



WOD: Wednesday the 26th March 2014

Tuesday, March 25th, 2014

3xME strict pull ups 3 sec pause at top

3x400m farmer carry 2×24/16kg
-rest 1:1

*Score is fastest and slowest times


WOD: Tuesday the 25th March 2014

Tuesday, March 25th, 2014

Sorry for the late post ladies and gents. I honestly thought I scheduled the post but I selected it as a draft. Anyway, here is the WOD.

Thruster 5rm

EMOM for 20min
Odd- 6 thrusters @ 70% of above
Even- 10 burpees

You may want to zoom in to read it all


WOD: Monday the 24th March 2014

Sunday, March 23rd, 2014

5 rounds for time of:
400m run
10 deadlifts 100/70kg

Lyn had her first ever toes to bar in 14.4 on the weekend.. Awesome job dude. Very proud of you and so was everyone else.


Open 14.4: Saturday the 22nd March 2014

Friday, March 21st, 2014


WOD: Friday the 21st March 2014

Thursday, March 20th, 2014

The 10am class is at 9:30am

Open 14.4 live coverage at 11am

Open 14.4 happening at CFMSD Saturday with the Move Strong troops. Can be done this arvo if needed. 

50 ways to get better at CrossFit



Push press 5rm (no racks)



For time complete the following:

50 burpee box jumps 24/20”

500m row


WOD: Thursday the 20th March 2014

Wednesday, March 19th, 2014


A1) Back squat


*Start at last weeks 5rm and add weight from there


A2) ME strict pull ups

*3 sec pause chin over bar

Austin Malleolo 182 reps on 14.3. He just moves the weight likes it nothing… What a beast. 


WOD: Wednesday the 19th March 2014

Tuesday, March 18th, 2014


Pendlay rows 8-8-8



Complete 3 cycles of:

Against a 3:30 clock complete:

Run 400m

AMRAP double unders

-rest :30

*Score is the total double unders

Have you been following the Tassie Leaderboard during the Open? 
Screen Shot 2014-03-18 at 7.20.37 PM


WOD: Tuesday the 18th March 2014

Monday, March 17th, 2014

30min EMOM of:
1- 15 wall balls 9/7kg
2- 10 t2b
3- 5 shoulder 2 overhead 85/60kg

*Scale as needed. Scale reps on 1-2 if needed and weight on 3

Did you??? No! So maybe harden up?



WOD: Monday the 17th March 2014

Sunday, March 16th, 2014


8min to find a 3rm power clean T&G

*be very strict on this time. From empty bar to 3rm you have only 8min.



10-1 of:

Power cleans 75% of above

8 alternating pistols

*You do 10 PC then 8 pistols, 9 PC then 8 pistols, 8 PC then 8 pistols etc.

Salty from Move Strong on 14.1. This guy has given it an awesome crack every week and is very friendly. Allways putting in 100% man. 


Open 14.3: Saturday the 15th March 2014

Friday, March 14th, 2014

8 minute AMRAP:
10 deadlifts, 62.5/45kg
15 box jumps, 24 / 20 inch
15 deadlifts, 85/62.5kg
15 box jumps, 24 / 20 inch
20 deadlifts, 102.5/70kg
15 box jumps, 24 / 20 inch
25 deadlifts, 125/85kg
15 box jumps, 24 / 20 inch
30 deadlifts, 145/95kg
15 box jumps, 24 / 20 inch
35 deadlifts, 167.5/102.5kg
15 box jumps, 24 / 20 inch


WOD: Friday the 14th March 2014

Thursday, March 13th, 2014

Reminder that the 10am class has been moved to 9:30am. 


Front squat 5×2 @ 90% of last weeks 1rm

*Less weight if this isn’t possible.



10min AMRAP of:

30 double unders

15 OH plate lunges 20/15kg



Friday 10am class time change

Thursday, March 13th, 2014

The 10am class will be changed to 9:30am over the next 3 weeks. Monday and Wednesday will remain at 10am but the Friday will be 9:30am on the 14th, 21st and the 28th. 


WOD: Thursday the 13th March 2014

Wednesday, March 12th, 2014


Row 1km (try go about 90% of max effort 1km time) 

50 KBS 24/16kg

50 wall balls

*If you break on KBS do 15 wall balls, if you break on wall balls do 15 KBS. If you don’t break then no extra work, simple.



WOD: Wednesday the 12th March 2014

Tuesday, March 11th, 2014

Take 10min to find a 3rm Overhead squat from the floor, no racks.

3 rounds for time of:
20 bar facing burpees
10 Overhead squats 55/40kg
5 muscle ups
*Scale MU with 3×5 c2b pull ups, 5 ring dips or push ups)

20140311-191750.jpg (more…)

WOD: Tuesday the 11th March 2014

Monday, March 10th, 2014

Reminder that there is a free trial class on at 5:30pm (Tuesday). If possible, please train at an early class either in the morning or an earlier arvo class to create some space. 

Those athletes needing to still do 14.2 you have to organise yourself to do it in the morning and submit your scores no later then 10:30am. You'll want to get on quick as the webstie will be slow due to a high volume of trafic. 


Back squat 5rm

*Try to go a little heavier then last weeks working sets and get after it if feeling it.



20min AMRAP of:

10 back squats @ 70% of 5rm (use racks)

400m run