CrossFit 42 South

Archive for September, 2016

WOD: Thursday

Wednesday, September 7th, 2016

CrossFit MSD – CrossFit

Throwback Thursday………


Warm-up (No Measure)


Metcon (Time)

For time:

20-15-10 deadlifts 125/85kg

40-30-20 c2b pull ups

80-60-40 double unders

WOD: Wednesday

Tuesday, September 6th, 2016

CrossFit MSD – CrossFit

Weightlifting Wednesday…..


Warm-up (No Measure)

4 rounds of:

3 down dog + up dog

6 goblet squats

9 pass throughs

12 banded pull a parts

Then 4x:30 broomstick external rotation (es)

then get a bar and lets start lifting.


power clean + hang clean (Take 18min to find a max)

Try get a lift in every 1:30

5 Press + 5 Push press + 5 push jerk (Take 18min to find a max)

Member of the month for August 2016

Tuesday, September 6th, 2016

Grant Kelly member of the month, August.-2We have decided to start doing a ‘member of the month’ to highlight someone who has been crushing it in their pursuit to awesomeness.

This month we have selected, Grant Kelly.  He is a regular at the 10am class, and to be honest, made my decision pretty easy. He has missed a total of 2 sessions in 3 and a half months.

There are many other members at the box who are worthy of this title, but for now, let’s acknowledge Grant’s hard work.


When and why did you start training with us here at CrossFit MSD? 

I started training early June, just on three months ago. Giving CrossFit a go was always something I had considered trying but would always find an excuse not to…too busy at work, not enough time, to macho, don’t like wearing lycra too often, looks too hard etc. Actually, I think I was beginning to find an excuse to avoid any type of exercise. I had a membership to one of those 24-hour gyms but the convenience of being able to go at any time meant that I would push a workout back to later in the evening and then lack the motivation to go choosing a nice warm bed instead. I’m not sure if it was when the scales starting to push the 100kg mark, realising I had to sit down to put my shoes on or that it hurt to do simple things like stand up from a chair that made me do something about it. I knew that I needed to do something and I was never going to get any results on my own and the whole going to the gym lifting weights was getting very dull and repetitive. My wife was enjoying her club atmosphere and training so I was thinking maybe that’s what I needed. I walked through the door at crossFitMSD and never looked back.


What have you achieved since training with us at CrossFit MSD? 

Since starting I’ve dropped 10kg and massively increased my range of movement. Three months ago I used to have to get down on one knee to get something out of the fridges at work or lower myself into a chair. Now I squat with my arse to the floor and touch my toes. I still have a long way to go with flexibility, core strength, endurance, co-ordination, actually…everything still needs work. But that’s half the fun, there is always a new challenge 


Who is Grant away from the box? Work, hobbies, family life etc? 

Grant away from the box is family and work, my two main priorities in life. Any spare time is filled with a whole range of things. If it involves either a backpack, pair of shoes, bike, water, snow, beach, mountain, board or boat I’ll give it a go. Always looking to try something new. Never a master of anything but always willing to have a crack. When time appears and the sun is out I love good BBQ, wood fired pizza and a beer with family and friends 


Tell us a fun fact about you? 

Fun fact about me…. Not sure really. I speak pretty openly so if you want to know something about me just ask.


What are your goals for the next year? 

My goals for next year are to keep improving and go as far as I can in CrossFit, including getting that first elusive muscle up. I used to do a lot of athletics as a youngster so if I can get back into it I’m thinking of hitting the Aussie masters next year.


How has CrossFit changed your life? 

CrossFit has given me a chance at a fit and healthy lifestyle again. My weight and health were definitely heading down the wrong path. I needed a new routine and something outside of work to go and do. The trainers, the members, the new mates, the box, the atmosphere, the lack of egos, the encouragement, the ever-changing workouts all make it easy to rock up every session. I eat better, I sleep better and I’m glad I walked in the door and started. Wish I had done it years ago.


Thank you for sharing your awesomeness with us at the box. We look forward to training together in the future and hoping to see the entire Fish Frenzy crew training with us too, lol.


WOD: Tuesday

Monday, September 5th, 2016

CrossFit MSD – CrossFit

All of the bodyweight fun. Let’s get our ninja on guys.


Warm-up (No Measure)

3 rounds of:

10 1arm KBS (es)

10 band good mornings

5 inch worm + 2 push ups

Then 3 rounds of:

10m lunge

5 box jumps

:15 plank hold


Metcon (Time)

4 rounds of:

60m walking lunge

30 box jumps 24/20″

1:00 plank hold in push up position
Do the lunges in 10m sections.

Plank hold is accumulative time. Think of each completed second as a rep.

WOD: Monday

Sunday, September 4th, 2016

CrossFit MSD – CrossFit

Rest of weeks programming coming tomorrow. Unable to get it to work tonight.

Air force WOD…. Great workout. Be sure you scale as needed though to meet the intensity desired of this one, which is HIGH!


Warm-up (No Measure)

Group mobility/flow work

then 1 round of:

5 burpee

12 air squats

5 burpee


5 burpee

12 push push jerks

5 burpee

12 OHS

*All done with broomstick, even if you are swole as fuck……

Idea is to get the movement dialled in, but start getting warm.


air force WOD (Time)

For Time:

20 Thrusters, 40/30kg

20 Sumo Deadlift High Pulls,

20 Jerks,

20 OHS,

20 Front Squats,

Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark.

WOD: Saturday

Friday, September 2nd, 2016

CrossFit MSD – CrossFit

Power snatch and overhead squats. Come and get some……


Warm-up (No Measure)

Skill work on power snatch and overhead squats for 15min as a group.


Metcon (Time)

5 rounds for time of:

10 power snatch 50/35kg

10 overhead squats 50/35kg
Goal is to use the same weight. Unless you really do struggle with the ohs, then you can have a seperate lighter weight.

WOD: Friday

Thursday, September 1st, 2016

CrossFit MSD – CrossFit

Burpee c2b pull ups. Because regular burpees are to easy, right?


Warm-up (No Measure)

Grab a buddy

You inch worm 15m while they do scorpions x3 total.

Then 3 sets of :15-:20 chin over the bar holds with 5 burpees in-between

*Scale as needed (band, ring row hold)

Then skill work on the burped pull up


100 burpee c2b (Time)

For time:

100 burpee c2b pull ups

Bar must be out of reach.

15min time cap.
Scale can be burpee pull ups.

Or using a box/plates for jumping c2b.