CrossFit 42 South

Archive for October, 2015

WOD: Wednesday

Tuesday, October 6th, 2015

CrossFit MSD – CrossFit


(No Measure)

Complete the following in order:

-Jog the block

-200 single skips

-1min side plank (each side)

-30 band pull a parts


Shoulder Press (3×5)

Use 90% of last weeks 3rm. No racks today.


Metcon (Time)

Buy in- 50 cal row


3 rounds of:

800m run

30 sit ups


WOD: Tuesday

Monday, October 5th, 2015

CrossFit MSD – CrossFit


(No Measure)

3 sets of:

10 hollow rocks

20 banded good mornings

:30 plank (Push up position)


Deadlift (10rm)


Metcon (AMRAP – Reps)

2 rounds of:

Tabata jumping lunges

-rest 1min

Tabata pull ups

-rest 1min

Score is total reps.

*Tabata is 8 sets of :20 on/:10 off.

Rx+ is C2b (if you have 10+ pull ups)

don't forget to enjoy coffee with loved ones

don’t forget to enjoy coffee with loved ones

WOD: Monday

Sunday, October 4th, 2015

CrossFit MSD – CrossFit

Weekly training


(No Measure)

2×10 leg swings fwd and lateral

2 sets of:

:30 lizard + :30 twisted lizard each side

Then we are going to get straight into the thrusters but ask that you build in small jumps with short rest between sets.


Thruster (1rm)

12min to find 1rm thruster. No racks. Can complete a clean into the thruster.


Metcon (Time)

7 Rounds:

11 Front Squats 50/35kg

10 Push Jerks 50/35kg

*14min cut off. If you don’t make cut off you’ll add up the remaining reps and tack them onto the cut off time as seconds.


Saturday the 03/10/2015

Friday, October 2nd, 2015

CrossFit MSD – CrossFit


(No Measure)

200 single skips then


25m high skipping knees

25m butt kicks

25m sideways running (each way)

Then go over movements in this long tough WOD and get read to get into it.


Metcon (AMRAP – Rounds and Reps)

30min AMRAP of:

625m run

50 wall balls 9/7kg

40 box jumps 24/20″

30 pull ups

20 power cleans 60/40kg

Friday the 02/10/2015

Thursday, October 1st, 2015

CrossFit MSD – CrossFit

ATTENTION…. Open box Friday morning 7-8:30am. No class just a chance to come in and do your own thing.

There will be no normal classes due to the public holiday but the open gym is your chance to come in and WOD….. 🙂