CrossFit 42 South

Archive for September, 2015

Tuesday the 08/09/2015

Monday, September 7th, 2015

CrossFit MSD – CrossFit


Here early? Run 1km or row 1km

50m inch worm (No Measure)

50m inch worms for quality. No push ups, walk hands out as far as possible.


Shoulder Press (5-5-5-5-5)

Start heavy and build in small jumps each set.

Between each set do 15 band pull a parts PERFECTLY.


Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups


Monday the 07/09/2015

Sunday, September 6th, 2015

CrossFit MSD – CrossFit

Weekly training can be viewed here


(No Measure)

3 sets of:

:30 plank hold in push up position

:20 hollow hold

10 band good mornings

100 skips


Barbell row (supinated grip) (5-5-5-5-5)

Build in weight each set. Perfect form as always.


Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

10 burpees

30 double unders


Saturday the 05/09/2015

Friday, September 4th, 2015

CrossFit MSD – CrossFit


(No Measure)

Grab your partner and do the following:

8-6-4-2 of:

Over unders

*Switch every set. You do 10, your partner does 10, you do 8 they do 8 etc.

Partner WOD

Metcon (Time)

For time complete the following:

Buy in 20 burpees

Then 3 rounds of:

800m run

50 wall balls 9/7kg

50 box jump on and overs 24/20″

Buy out 20 burpees

*One athlete works at a time. Split up reps/runs as needed.
Put your partners name in the comments when you record your time. Be sure you both record the same time.


Friday the 04/09/2015

Thursday, September 3rd, 2015

CrossFit MSD – CrossFit


(No Measure)

75 air squats (Perfect)

EMOM do 3 burpees

then power clean and jerks as a group building to your first working set


power clean and jerk (1-1-1-1-1)

Building to a max in 5 working sets. Start heavy-isn and build.


50 C&J for time (Time)

For time:

50 clean and jerks 60/40kg

*Any style.
scale as needed. If you can’t do grace rxd today isn’t the day to try do 50 reps at that weight. Scale and keep intensity high.


Thursday the 03/09/2015

Wednesday, September 2nd, 2015

CrossFit MSD – CrossFit

It’s Giani’s birthday. He turns 30. He is now an old man. Wish him a happy birthday… Have a great day mate.


(No Measure)

Run 800m

200 single skips

run 625m

150 single skips

Run 400m

100 single skips

Run 200m

50 single skips

This warm up is meant to be long and getting you out of breath. Don’t try and go 100% but keep moving. This is your huffy puffy for the day.

Scale run distance if you know you can’t run all this UB.

Swole session

Metcon (No Measure)

EMOM for 20min

1st- 10-15 plate bicep curls

2nd- 10-15 push ups

3rd- ME UB strict chin ups in :40

4th- 10-15 banded tricep pushdown

5th- 15-20 sit ups

No measure on this WOD. Just get yo pump on…..


How Kelli Kaine lost 12kilos in 4 months (Athlete Testimonial)

Wednesday, September 2nd, 2015

Kelli kane

















Athlete testimonial by Kelli Kaine

 “I couldn’t rate Crossfit MSD, the coaches and atmosphere more highly.

Mason has absolutely changed my life in a positive way.

It’s so much more than exercise, it’s accomplishing goals day in and day out, lifting heavier, running faster and doing things you never thought could be possible and it all becomes a way of life I don’t think in my 29 years have I ever been this excited about working out.

I’m now 12 kilos lighter since starting 4 months ago but most importantly feeling fit, strong, healthy and have way more energy.

The coaching advice is one of a kind where you are supported all the way through every aspect of your training and is honestly like having a personal trainer.

Always approachable, supportive and encourage the shit out of you.  

Crossfit MSD all the way.”


Words can’t explain how proud of her I am. She deserves to be acknowledged for her hard work.

So how did she achieve these results?

She showed up everyday, did what we asked of her, put in 100% on each workout and she even said she didn’t change her diet to much. She just stuck to the training plan and got amazing results. We are now going to sit down together, grab a coffee and get her nutrition dialed in. The results then will be scary.

If you want to learn a little bit more about what she has actually been doing in the gym contact me by email or you can book a FREE trial class by following the steps on the top left hand side of this website.



Wednesday the 02/09/2015

Tuesday, September 1st, 2015

CrossFit MSD – CrossFit


(No Measure)

3 sets of:

200m run

:30 calf stretch each side

:30 ankle flexion each side

10-15 wall balls


Push Press (3-3-3-3-3)


Metcon (2 Rounds for time)

EMOM for 15min

30 double unders

10 KBS 24/16kg

*Score is fastest and slowest times. Scale DU as needed to be able to complete the round.

*RX plus = 32/24kg