CrossFit 42 South

Archive for January, 2016

WOD: Moday (First day of Feb WOW)

Sunday, January 31st, 2016

CrossFit MSD – CrossFit

Weekly training

We will still be in at the old box this week. We are very close to moving back up to the new shed. If all goes well, it will be the following Monday.

Can’t believe it’s already the 1st of Feb. How can the year go this fast…..?

Warm-up

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Metcon

Metcon (Time)

2 rounds for time of:

800m run

30 burpees

800m run

Strength

Pause Back squat (work up a 5rm)

:3 pause at the bottom. Build to the heaviest set of 5 for the day

WOD: Saturday

Friday, January 29th, 2016

CrossFit MSD – CrossFit

Warm-up

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Strength

Overhead Squat (5-5-5-5)

heavy-heaviest for the day

Metcon

Metcon (Time)

21-15-9 of:

Front squats*

strict pull ups

*Pick a weight that is heavy and will challenge YOU. Choose a weight that you can do UB but with a fight. Think 50-60% of your 1rm

WOD: Friday

Thursday, January 28th, 2016

CrossFit MSD – CrossFit

Warm-up

(No Measure)

5 rounds of:

10 sit ups

10 band good mornings

100m run

Then we will hit some clean and jerk as a group before you jump into the workout.

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar
Most of you have not done this workout but it is a great test.

Weight is 52.5/30kg. Scale as needed to suit your ability

WOD: Thursday

Wednesday, January 27th, 2016

CrossFit MSD – CrossFit

Warm-up

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Weightlifting

Hang Power Snatch (5rm in 12min)

Metcon

Metcon (Time)

6 rounds for time of:

50 UB double unders

25 jumping lunges

-Rest 1min

Scale to non UB if you know you can only string 10-20 together at a time. Scale by doing less DU in total if needed too.

WOD: Wednesday

Tuesday, January 26th, 2016

CrossFit MSD – CrossFit

Warm-up

(No Measure)

6min EMOM of:

Odd- 15 band good mornings

Even- 6 lunges + 6 air squats + 6 pass throughs

then take 4 sets of 5 to build to a challenging but NOT a maximal 5 rep deadlift before starting the wod.

Metcon

Metcon (2 Rounds for reps)

7 rounds of the following:

2min AMRAP

25 air squats

10 deadlifts 100/70kg

ME burpees

-rest 2min

Score is the amount of burpees your complete. Record the most and least amount of reps

Australia Day: Box closed

Monday, January 25th, 2016

CrossFit MSD – CrossFit

Box will be closed for Australia day. Go out and have some fun in the sunshine, go for a swim etc.
Happy Australia day!!!!!

WOD: Monday

Sunday, January 24th, 2016

CrossFit MSD – CrossFit

Weekly training https://youtu.be/Ahhl7dKsbUg

Tuesday is a public holiday for Australia day. The gym will be closed. Get out and enjoy the day with friends and family. If you are itching to train, there may be some open gym time. Keep an eye out.

Warm-up

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Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
24/16kg

Strength

Push-ups (3x ME UB )

Rest 1min between efforts. Put in your best effort (most likely your first).

Legit push ups only…. If you have 20+ you’ll put a 20/15kg weight plate on your back

WOD: Saturday

Friday, January 22nd, 2016

CrossFit MSD – CrossFit

Warm-up

(No Measure)

Rope climb skill session

+

Power snatch build up time

Metcon

Metcon (AMRAP – Rounds)

36min EMOM of:

1st- 5 hang power snatch (own weight)

2nd- :30 HS hold

3rd- 6-10 strict pull ups

4th- Row 20/15 cal

5th- 15 wall balls

6th- Run 200m

*Scale as needed to be able to complete the work in time. Score is how many rounds you complete. Write in the notes how you optimised the workout.

WOD: Friday

Thursday, January 21st, 2016

CrossFit MSD – CrossFit

Warm-up

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Strength

Push Press (1rm)

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP of:

10 push press @ 50% 1rm

10 barbell rows @ PP weight

1:00 plank hold

WOD: Thursday

Wednesday, January 20th, 2016

CrossFit MSD – CrossFit

Warm-up

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Weightlifting

Hang Power Clean (5rm in 12min)

Do not drop the bar. Control it back to the floor on the last rep.

Metcon

Metcon (Time)

150 KBS 24/16kg

*Every break run 200m

COMP Wednesday

Tuesday, January 19th, 2016


CrossFit MSD – Comp group

This isn’t the normal programming but I’ll give you guys the option to hit 14.5 as this will be a great test to see how far you have come in your training. If you would rather, than hit the normal training. Don’t do all of it…..

Regular programming
10min EMOM:
1 Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk

Barbell Cycling
5 sets of the following complex: 12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing
You can drop the bar after the 11th dead lift to reset your grip, but must start the next rep within 1 second. Rest as needed between sets.

CrossFit Games Open 14.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

power clean + Push jerk + clean + split jerk (10min EMOM, 1 set, building)

build each set. Can drop after the push jerk. Done EMOM for 10min

Max load DT (Weight)

“DT heavy complex”

5 sets of the following complex:

12 Dead Lifts

9 Hang Power Cleans

6 Push Jerks

You can drop the bar after the 11th dead lift to reset your grip, but must start the next rep within 1 second. Rest as needed between sets.

Score is heaviest set

WOD: Wednesday

Tuesday, January 19th, 2016

CrossFit MSD – CrossFit

Warm-up

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Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

COMP Tuesday

Monday, January 18th, 2016


CrossFit MSD – Comp group

Start today with some running work.

5x 200m run (50m sections)
-rest 1min

*Go at a pace that allows you to not have to slow down towards the end of the last effort back.

Metcon (2 Rounds for reps)

5min AMRAP of:

18/15 Cal Row

6 Squat Cleans, 70/47.5kg

5 min rest

5min AMRAP of:

18/15 Cal Row

6 Squat Cleans, 70/47.5kg

Score is total reps in each effort

WOD: Tuesday

Monday, January 18th, 2016

CrossFit MSD – CrossFit

Warm-up

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Strength

Deadlift (5rm)

12min to build to your 5rm for the day.

Metcon

Metcon (Time)

3 rounds for time of:

800m run

30 box jump on and overs 24/20″

WOD: Monday

Sunday, January 17th, 2016

CrossFit MSD – CrossFit

weekly training https://youtu.be/S2FjoBmrSsI

Warm-up

(No Measure)

run the block

2×10 leg swings fwd and side

Then 4 rounds of:

5 thrusters

5 burpees

-rest 1min

*Add weight each set of thrusters. Goal is to go heavier than the WOD.

Metcon

CrossFit Games Open 14.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
Please scale this as needed to be able to complete the full workout. We may have a counter/motivator based on numbers.

WOD: Saturday

Friday, January 15th, 2016

CrossFit MSD – CrossFit

Warm-up

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Strength

Deadlift (3×5 @ 75% 1rm)

control lower, 1-2 sec pause at the bottom, fast up

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 of:

Deadlifts 60/40kg

Hang power cleans 60/40kg

Same barbell

COMP Friday

Thursday, January 14th, 2016

CrossFit MSD – Comp group

Metcon (Time)

30 Front Squat, 70/47.5

15 Muscle up

20 Front Squat, 70/47.5

10 Muscle up

10 Front Squat, 70/47.5

5 Muscle up

Metcon (AMRAP – Rounds)

EMOMx16

4 rounds of:

Min 1: 200m run

Min 2: 15/12 calorie Assault Bike

Min 3: 18/15 calorie Row

Min 4: 50 Double unders

Score is how many rounds completed. Should be 16. Scale if needed. No ski erg so we are running 200m

WOD: Friday

Thursday, January 14th, 2016

CrossFit MSD – CrossFit

Warm-up

(No Measure)

15 air squats

5 push ups

:20 down facing dog

15 squats wide stance

5 push ups

:20 down facing dog

15 squat close stance

5 push ups

:20 down facing dog

then start getting ready for the WOD

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Strength

Push Press (3rm)

This is meant to be done under fatigue but I think you can go heavier than last weeks 5 rep

WOD: Thursday

Wednesday, January 13th, 2016


CrossFit MSD – CrossFit

Warm-up

(No Measure)

3 rounds of:

Walking lunge 20m

Bear crawl 20m

5-8 strict t2b

Strength

Front Squat (7-7-7)

Start at last weeks heaviest 10 and build each set based on feel for the day.

Metcon

Metcon (Time)

5 RFT of:

20 jumping lunges

75 double unders

WOD: Thursday

Wednesday, January 13th, 2016

CrossFit MSD – CrossFit

Warm-up

()

Strength

Front Squat (7-7-7)

Start at last weeks heaviest 10 and build each set based on feel for the day.

Metcon

Metcon (Time)

5 RFT of:

20 jumping lunges

75 double unders