CrossFit 42 South

Archive for December, 2016

WOD: Friday (7am and 4pm classes only)

Thursday, December 29th, 2016

Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

5 waiters squats (es)

5 inch worms after each side on the squats

Then 2 rounds of:

3-5 front squats

3-5 press

3-5 push press

3-5 thrusters

Strength

Thruster (1rm )

Use racks today. You have 15min to find your best.

Metcon

21-15-9 Thruster/burpee @ 50% (Time)

21-15-9 of:

Thrusters @ 50% 1rm

Bar facing burpees

WOD: Thursday (7am and 4pm classes only)

Wednesday, December 28th, 2016


Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Weightlifting

Snatch Balance (3-3-3-3-3)

Keep these good quality reps, not just a behind the neck press + ohs.

Unsure what these are? We will teach you.

Metcon

Metcon (Time)

For time:

30-20-10 overhead squats 40/30kg

150-100-50 double unders
Scale ohs weight if neeed. Scale to fs if there isn’t any ohs due to flexability.

Scale dubs to 100-70-40, or half or 3-2-1min max reps.

WOD: Wednesday (7am and 4pm classes only)

Tuesday, December 27th, 2016

Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3-4 rounds of:

Run to fence

30-60 bar taps

*easy pace….

4 sets of:

3 strict pull ups

6 push ups

9 squats

10-15 band good mornings

*scale if needed. DONT go to failure in the warm up.

Metcon

Metcon (Time)

3 RFT of:

800m run

15 power cleans 80/55kg

10 bar muscle ups
Scale load

Scale # of reps or do 15 ctb pull ups

Finisher

Metcon (No Measure)

5 rounds, not for time of:

20m single arm OH carry

*Swap arms each 20m. So down and back is 1 round. Rest 1min after a full round.

Go as heavy as form allows.

Tuesday: Public holiday, box closed

Monday, December 26th, 2016


Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

The gym will be closed today for the public holiday.
Please keep and eye out for possible open gym times throughout the day though.
Otherwise, enjoy some downtime and relax and have fun.

Monday: Public holiday, box closed

Sunday, December 25th, 2016


Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

The gym will be closed today for the public holiday.
Please keep and eye out for possible open gym times throughout the day though.
Otherwise, enjoy some downtime and relax and have fun.

Christmas Eve: Open gym 7-9am only

Friday, December 23rd, 2016

Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

If you didn’t do 12 days of CrossFit MSD, do that today. If you did that workout yesterday, then have fun and do anything you want.

Merry Christmas to all CFMSD members, friends and family….

Eat lots and enjoy time with loved ones.

Thank you all for your support in 2016. You are all amazing, I love you all.

12 days of CrossFit MSD WOD: Friday

Thursday, December 22nd, 2016


Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

6am, 7am, 10am
3:30pm, 4:30pm
No 5:30pm class tonight.

Open gym tomorrow morning then christmas break. Be sure to check the timetable.

This workout is hectic. If you did it last year, a great chance to see how far you have some in 1 year.

Warm-up

Warm-up (No Measure)

There a lot of movement parts in this workout. so the warm up today will be based on each classes needs.

As a guide, 5-8min of some easy moving (rowing, jogging, bike, ski erg, etc)

Then start practicing all the movements in the workouts, ask questions and be clear with what you are doing.

Metcon

12 days of CrossFit MSD” (Time)

“12 days of CrossFit MSD”

1x 100m run

2x wall climb

3x c2b pull ups

4x thrusters 40/30kg

5x hang power clean 40/30kg

6x deadlift 40/30kg

7x wall balls 9/7kg

8x burpees

9x box jumps

10x KBS 24/16kg

11x t2b

12x overhead squats

*This workout goes like the song

1, 2-1, 3-2-1, etc until you complete 12-11-10-9-8-7-6-5-4-3-2-1. Sing the song in your head. PLEASE SCALE AS NEEDED. This will be a tough workout but a good bench mark to have so we can compare to next year : )

Rx +

“12 days of CrossFit MSD”

1x 200m run

2x wall climbs

3x muscle ups

4x thrusters 60/40kg

5x hang power clean 60/40kg

6x deadlift 60/40kg

7x burpee over bar

8x box jump on and over 30/24”

9x c2b pull ups

10x t2b

11x HSPU

12x snatch 60/40kg (full snatch)

WOD: Thursday

Wednesday, December 21st, 2016

Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

50-40-30

Bar taps (Easy-ish jumps)

20-15-10

Lunges (quality reps)

Then hit a few short bursts on the rower to get a taste of the intensity before you start.

Metcon

Metcon (2 Rounds for time)

6 rounds of:

25/20 cal row (HARD)

60 double unders

-rest 2-3min (based on numbers in class)

*Hit each round hard and fast. Score is fastest and slowest times.

midline/accessory work

Accumulate 20-30 “high quality” Turkish get ups.

Can do singles alternating, or link reps together. Be sure to do the same amount of work on each side.

WOD: Wednesday

Tuesday, December 20th, 2016


Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5 rounds of:

50m single arm farmer carry (es)

:20-:40 side plank (es)

*walk to the fence, switch arms then walk back.

Metcon

Metcon (Time)

5 rounds for time of:

400m run

15 TTB

15 burpees

-Rest 1min

WOD: Tuesday

Monday, December 19th, 2016

Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10 single arm KBS (left)

3 inch worms

10 single arm KBS (right)

3 sumo stance inch worms

x3 sets

Then we will start breaking down the power snatch and get into our lifting competent for the day.

Weightlifting

power snatch + hang power snatch (Find a max in 15min)

Metcon

Metcon (Time)

For time:

21-18-15-12-9

Power snatch 40/30kg

42-36-30-24-18

Lateral jumps over the bar

WOD: Monday

Sunday, December 18th, 2016


Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds of:

200-400m run

20-30m bear crawl

10-15 air squats

10-15 push ups

10-15 band pull a parts

Strength

A: Back Squat (5rm)

Find the heaviest QUALITY 5rm for the day…

By quality, I mean good form, solid ROM and something you walk away feeling proud about. Get after it!

B: Shoulder Press (5rm)

Find the heaviest QUALITY 5rm for the day…

By quality, I mean good form, solid ROM and something you walk away feeling proud about. Get after it!

C: strict pull up (3xME UB)

Rest 2min between sets. You first attempt will be your best attempt that you’ll score. On the remaining two sets, goal is to try keep it above 60% of your best attempt.

WOD: Saturday

Friday, December 16th, 2016

Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

BBQ and a few cold beers at the box from 12pm today.
Friends and family are welcome to come along.

This won’t be a raging party, but a casual get together before the Christmas break.

We will have an offical “awards night” next year. But for now, let’s get together and enjoy each others company and chill out.

Warm-up

Warm-up (No Measure)

Get in and start with some rowing/jogging/skipping/etc.

Then movement flow as a group.

Then we will go over all the movements, talk about scaling, technique, etc…..

Metcon

Is it Christmas yet (Time)

For time:

400m run

10 wall climbs

400m run

20 power snatch 60/40kg

400m run

30 thrusters 60/40kg

400m run

40 TTB

400m run

50 burpees box jumps 24/20″

400m run

WOD: Friday

Thursday, December 15th, 2016

Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

15 star jumps

:30 plank hold

15 straight jumps

:30 tuck hollow hold

x3 sets

*Scale time on holds if needed. Quality over quantity as always.

Then 3×3 turkish get ups (es)

*Just a small little play around with these.

Then begin moving barbells around and warming up to your first starting weight for the complex.

Strength/conditioning

5/5/5 PC/FS/STO max weight (7 Rounds for weight)

Every 3 min for 21min

For max weight, complete the following complex:

5 power cleans

5 front squats

5 shoulder to overhead

*All must be complete UB. Add weight each time. The score is weight used on each set.
The goal on this is to start as heavy as you can while still being able to add weight. You are scored on each set.

If you break, you need to start again, failing to compelte a set in the timeframe will give you 0kg for that round.

WOD: Thursday

Wednesday, December 14th, 2016

Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10 air squats + :30 hold on last rep

5 dive bombers

5 scap pull ups

x3 sets

Then 3 sets of:

3-5 push ups

3-5 muscle snatches

3-5 OHS

We will put the clock on and begin the weightlifting section.

Weightlifting

Snatch (1rm)

15min to find your best snatch for the day.

Full snatch.

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
60/40kg

Scale to jumping muscle ups

9-7-5

ctb

dips

9-7-5

pull ups

push ups

Scale as needed

WOD: Wednesday

Tuesday, December 13th, 2016

Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

50m of quality inch worms

Then hit a few cals/runs and swings before getting stuck into this wonderful EMOM

Metcon

Metcon (AMRAP – Rounds)

24min EMOM

1) 20/15 cal row

2) 20 KBS 24/16kg

3) 200m run

4) Rest

Score is how many rounds you complete.
Scale down as needed to something you think you can complete within the minute.

midline/accessory work

5 sets of:

10-30 tuck hollow rocks or hold (based on ability)

2 Turkish get ups (es)

WOD: Tuesday

Monday, December 12th, 2016

Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

9min EMOM of:

1) :20 side plank (es)

2) 20m bear crawl

3) 5-8 scap pull ups + squat hold in remaining time

Then start warming up the strength/conditioning work.

Strength/conditioning

Rest 1min between each movement.

Same weight on all barbell lifts.

The goal is same hold time for the chin over the bar.

Max reps on all double unders.

A1: Barbell Row (5×10)

Slower lower than the up phase. Control each rep.

Same weight on each set.

A2: Front rack reverse lunge (5×12)

Controlled tempo. Same weight on all sets today.

A3: chin over bar hold (supinated) (5x :10-:30 holds)

Scale with a spotter or ring row hold.

Goal is chin OVER the bar. Don’t go to falurie today.

A4: Double-Unders (5xME in 1min)

Do as many reps as you can in 1min on each set. Record your best attempt.

WOD: Monday

Sunday, December 11th, 2016

Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds of:

20m single arm farmer carry (es)

*After every trip down do 3 inch worms with good control

Then take 3 sets of:

5 power cleans

5 burpees

*Increase the weight to the workout weight then we begin.

Metcon

black and blue (Time)

5RFT:

10 Power Cleans, 60/40kg

10 Burpees
Scale load if needed. This should be uncomfortable, not heavy.

Get after it

Strength

Push Press (5rm)

WOD: Saturday

Friday, December 9th, 2016

Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Before class, try get a 3-5min row or run in.

10 scorpions

5-10 scap pull ups

5 inch worms + push ups

10 pass throughs

x3 sets

Strength

Overhead Squat (3-3-3)

:3 pause at the bottom of each rep.

Build on each set.

Metcon

Metcon (Time)

For time:

90 wall balls

60 burpees

30 overhead squats 60/40kg

Finisher

This is optional. If you have time, and if you feel okay-ish…..

4 rounds of:

:20-:40 chin over bar hold

20 tricep pull downs

WOD: Friday

Thursday, December 8th, 2016

Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

We will have 10min on the clock in which we will allow you to run, skip, row, bike, ski erg or skip. Just doing 10min of some easy movement of your choice/what is free to use.

Then 5 sets increasing in load of:

4 deadlifts

3 hang power cleans

2 push jerks

*Build to a moderate-heavy for the day. Heavier than what you will do the workout at.

Then take 5min rest after your last set before getting after it.

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
70/47.5kg

goal is faster than last time. If you scaled, add only a small jump in weight, but try to go faster.

Christmas/New years time table

Thursday, December 8th, 2016

Christmas timetable:
-Friday 23rd Dec (regular times, but no 5:30pm. We will do the 12 days of Christmas WOD)
-Saturday the 24th Dec (Open gym 7-9am)
-Sunday 25th Dec – Tuesday 27th (closed)
-Wednesday 28th – Friday 30th Dec (7am and 4pm classes only)
-Saturday 31st Dec (open gym 7-9am)
-Then normal timetable will resume Tuesday the 3rd Jan 2017

*This is a great time to rest, recharge, spend time with friends and family and get ready for a big year ahead.
If these times don’t work with you, please don’t hesitate to message a coach to see if something can be arranged.