CrossFit 42 South

Archive for March, 2016

WOD: Friday

Thursday, March 31st, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

EMOM for 12min

1st- 10 pass throughs + 10 lunges

2nd- 10 air squats + :20 dead hang on bar

3rd- 5 OHS (light) + 5 burpees

Strength

Overhead Squat (5-5-5-5-5)

After each set perform 50-75 double unders.

From racks.

Heavy – heaviest.

2min rest after your set of FS + DU

*Focus on good DEEP solid squats. The weight will follow your ability to execute the movement well.

WOD: Thursday

Wednesday, March 30th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

12min EMOM of:

1st- row 10-15 cal

2nd- 75 skips

3rd- 4 dive-bombers

4th- 10 dead hang to active

Weightlifting

Power Clean (1rm)

12min to find 1rm

Metcon

Metcon (AMRAP – Rounds)

EMOM for 20min

odd- 15 box jumps 24/20″ (step down)

Even- 5 power cleans @ 75%

*Score is how many rounds you complete. For the power clean round to count, you must compelte the burpees. Scale the burpee number if needed.

WOD: Wednesday

Tuesday, March 29th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

With a partner complete the following:

10m walking lunge + horizontal rotation (es)

10m inch worm

15 band good mornings

*While one athlete works the other holds a plank hold. You lunge, they plank then swap. Then you inch worm, they plank then swap.

You will both do 3 full rounds with plank holds added in.

Strength

Front Squat (3-3-3-3-3)

Perform 15-20 KBS 32/24kg after each set.

There is no Rx. Just get this done. Goal is UB, I’ll allow 1 break only. Otherwise, scale weight.

Rest 2min after your set of FS+KBS.

*Building weight from heavy – heaviest on FS

Metcon

WOD: Tuesday

Monday, March 28th, 2016

CrossFit MSD – CrossFit

Weekly training (Sorry last weeks wasn’t here. Forgot to upload it and it was to late when I realised) https://youtu.be/LVEV1EpuwHc

Everyone will be doing Open WOD 16.5 today. If you are competing, you need to have the workout completed and logged before 11am. Do not forget!

*If you have done the Open WOD, we will modify the workout so you aren’t doubling up.

Hope everyone had a great Easter and now it’s time to burn off that chocolate.

Warm-up

Warm-up (No Measure)

3 rounds of:

5 air squat

5 air squat feet wide

5 air squat feet close

3 dive-bombers

100 skips

then before hitting the workout execute a few mini rounds

3-4 times of:

3-4 thrusters

3-4 burpees over bar

-rest :30 after each round.

Go hard on each round to get a taste for it.

Metcon

Metcon (Time)

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

Wall balls

Push ups
This is for those who have already done the Open WOD.

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

CrossFit Games Open 14.5 and 16.5 (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

Easter Monday: Box closed

Sunday, March 27th, 2016


CrossFit MSD – CrossFit

Back to normal on Tuesday. For those doing the Open, tomorrow morning is your last chance to get it done.

Hope you all had a good Easter break 🙂

Saturday: Final Open WOD 16.5

Friday, March 25th, 2016

CrossFit MSD – CrossFit

CrossFit Games Open 14.5 and 16.5 (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

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

Good Friday: Box will be closed

Thursday, March 24th, 2016

CrossFit MSD – CrossFit

The box will be closed for Good Friday and we will also be Closed on Easter Monday.

For those doing the Open, we will be running sessions on the Saturday morning 7-9am and Tuesday the 29th the morning classes will be set out for the 16.5.

WOD: Thursday

Wednesday, March 23rd, 2016


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

-Tabata side plank hold (alternating side)

-Tabata Lizard position (alternating side)

-Tabata squat hold

Metcon

Metcon (Time)

For time:

50 cal row

50 KBS 32/24kg

50 pull ups

WOD: Wednesday

Tuesday, March 22nd, 2016


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

7 rounds of:

5 push ups

7 band pull a parts

5 wall balls

Strength

Thruster (3rm)

3rm in 12min

Metcon

Metcon (Time)

27-21-15-9 of:

Thrusters 40/30kg

60 double unders
Please scale the load if you can’t do at least 15 UB reps.

WOD: Tuesday

Monday, March 21st, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

15 band good mornings

10m inch worm

5 lateral lunges (es)

Then take 6min to build to a moderate set of 5 deadlifts.

*Tip. You wan’t to do this Rx, you need to demonstrate a set of 5 heavier than the WOD with solid form.

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP of:

5 deadlifts 120/85kg

10 box jumps 24/20

5 deadlifts

12 box jumps

5 deadlifts

14 box jumps

5 deadlifts

16 box jumps

etc….

*Keep adding 2 reps to the box jumps. Score is completed rounds + reps. 1 round is every time you finish the box jump.
Please scale the load. This is meant to be moderate-heavy. For most, this weight is HEAVY. Deadlifts should be UB and perfect.

WOD: Monday

Sunday, March 20th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

20 pass throughs

10 dive bombers (down facing dog, to up facing dog)

Tabata plank hold (push up position)

10 pass throughs

5 dive bombers

Strength

Push Press (20rm)

Heavier than last week or for those who couldn’t complete a set of 20, try use the same weight and finish the set today.

Metcon

Metcon (Time)

For time:

30 burpees

30 t2b

25 burpees

25 t2b

20 burpee

20 t2b
If you have t2b but not in this volume, please scale with knee to elbow/knee to chest/ knee raise

WOD: Saturday 16.4

Friday, March 18th, 2016

CrossFit MSD – CrossFit

16.4 from 7-9. If you’ve already done the open workout, then we will sort something else out for you to do.

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups
102/70kg

9/6kg to 10/9′ target

WOD: Friday 16.4

Thursday, March 17th, 2016

CrossFit MSD – CrossFit

16.4 this arvo. As normal, if you come in the morning, we will hook you up with something to do. Other wise, come in the arvo to crush 16.4.

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups
102/70kg

9/6kg to 10/9′ target

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups
102/70kg

9/6kg to 10/9′ target

WOD: Thursday

Wednesday, March 16th, 2016


CrossFit MSD – CrossFit

If you are doing 16.4 tomorrow, take today slightly easier. If you are hitting it Saturday morning, get after it.

Warm-up

Warm-up (No Measure)

4 rounds of:

10 KBS

10 band good mornings

10 hanging knee raise (high as you can)

20 double unders

*All at an easy pace, but keep moving. We want you to break a sweat here.

Strength

Deadlift (5rm)

heavy but perfect. Stay safe.

Power Clean (5×5)

@ 50% of 5rm deadlift. If this is to heavy, let’s be sure to work on this. If this is to light, add more weight. These are drop and reset quickly.

WOD: Wednesday

Tuesday, March 15th, 2016

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

:30 squat hold

4x :5 lizard (quick switches)

10m inch worm

:30 squat hold

4x :5 dragon (quick switches)

Strength

Back Squat (7rm)

Front Squat (1xME @ 85% 7rm)

Metcon

Metcon (Time)

10 rounds for time of:

10 box jumps 24/20″

15 sit ups

WOD: Tuesday

Monday, March 14th, 2016

CrossFit MSD – CrossFit

Weekly training https://youtu.be/55bEGMX3iCA

Warm-up

Warm-up (No Measure)

10 rounds of:

3 strict pull ups

5 push ups

7 air squats

*PERFECT reps. Use as an oppurtunity to get better at basic BW movement.

Strength

Push Press (20rm)

Build to a 20rm. Have a plan, hit that weight and if you feel you can do more, then do so.

Metcon

Metcon (No Measure)

6 rounds NOT for time:

50 double unders

10 barbell rows (own load)

*Choose your own weight. Not for time doesn’t mean you can stop and chat, it means that I want you to take your time on making sure each movement is legit. This should still be good conditioning.

Monday: Public Holiday, Box will be Closed

Sunday, March 13th, 2016

CrossFit MSD – CrossFit

May be some open gym time, keep eye out on Facebook.

WOD: Saturday 16.3

Friday, March 11th, 2016

CrossFit MSD – CrossFit

Same again as the last 2 weeks. No set programmed workout for the morning classes as we have it set aside for those doing the Open. If you did it last night and want to train still, feel free to come in and we will sort you out.

WOD: Friday 16.3

Thursday, March 10th, 2016

CrossFit MSD – CrossFit

Same again as the last 2 weeks. No set programmed workout for the morning classes but if you plan to train, come along. Otherwise, 16.3 from 3:30pm class onwards.

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

WOD: Thursday

Wednesday, March 9th, 2016


CrossFit MSD – CrossFit

16.3 tomorrow. For those who are hitting the open workout tomorrow, take it a bit easier today. For those hitting it Saturday morning, get after it today.

Warm-up

Warm-up (No Measure)

2 rounds of:

10-15 sit ups

10-15 squats

10-15 push ups

10-15 pull ups

*All done at an easy pace. Good chance to get a bit of extra sneaky work in.

Then do 3 rounds of:

10 double unders

5 deadlifts

5 wall balls

5 cal row

*At a tough pace to get ready for the WOD

Metcon

Metcon (4 Rounds for reps)

Tabata the following 4 movements:

1- Double unders

2- Deadlifts 70/50kg

3- Wall balls

4- Cal row

-Rest 1min between each movement.

Score is the lowest amount of reps you complete on each interval. So work hard to maintain your pace.