CrossFit 42 South

Archive for January, 2017

WOD: Wednesday

Tuesday, January 31st, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

20 mountain climbers

20 bar taps

:30 plank hold in push up

Then 3 sets of:

3-5 hang high pull

3-5 muscle snatch

3-5 hang power snatch

Then 5min to build to your starting weight for the EMOM. This should be no heavier than 50-60% of your max power snatch.

Weightlifting

power snatch + hang power snatch (1 rep EMOM for 15min)

Go EMOM for 15min. Start moderate and build in small jumps each set.

Finisher

3min ME cal row (Calories)

3min ME cal row
Go for it….. Have a plan and get after it. This will hurt, but don’t get in your head and make it worse. Just embrace it, get better and get it done.

WOD: Tuesday

Monday, January 30th, 2017

CrossFit MSD – CrossFit

Have you registered for the Open yet? Stop thinking you aren’t fit enough or any other lame excuse. If you are training hard daily, you owe it to yourself to be challenged.

Warm-up

Warm-up (No Measure)

Quick bit of movement flow

Then…

4 rounds of:

1min row

:10-20 side plank es

10 single arm KBS es

5-10 tempo air squats (3 lower, 3 hold, 3 up)

then take 3-4 sets of 3 reps to find your workout weight.

Run 100m after each set.

Build to beyond the workout weight if you’d like

Metcon

Metcon (Time)

5 RFT of:

10 hang squat cleans 60/40kg

400m run

-Rest 1min

Score is total time
Scale run distance if needed to end of driveway to keep intensity high.

Scale load if needed.

Accessory work

A1) 5×10 ring rows (make them as hard as possible while maintaining good form)

-rest 1min btw sets.

WOD: Monday

Sunday, January 29th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds of:

10 pass throughs

10 band pull a part

5 down facing dog to up facing dog

5-8 sit ups

5-8 push ups

100-200m jog

Then 4 sets of:

4 push press

4 box jumps

2-3 TTB (practice linking)

*Increase the weight each round on the push press to above the workout weight, but something that ISN’T A MAX for. This is to prep you for the workout ahead and make the workout weight feel a bit lighter.

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar
52.5/35kg

Scale as needed.

WOD: Saturday

Friday, January 27th, 2017


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
Power cleans are alowed for this workout. Weight is 60/40kg.

Laides go to 9′ target.

Scale muscle ups to jumping muscle ups or strict pull ups today.

Extra Credit (optional)

Run to the corner of Mills Rd.

This is the first street after the 1mile turn around point. Right on the corner near where the church is.

Run there and back at a moderate pace. This isn’t timed. Just some extra work to get done.

WOD: Friday

Thursday, January 26th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

300/250m row or 20/15 cal AB or Ski erg

5 inch worms

30-60 bar taps (springy)

Then quick movement flow as a group before lunges

After lunges we will take a moment to get the workout preped

Strength

Back rack reverse lunge (10-10-10)

Try to progress from last week.

Slower down than up and quality reps.

Metcon

Metcon (AMRAP – Reps)

5 sets of:

2min AMRAP of:

12 thrusters 40/30kg

12 bar facing burpees

AMRAP double unders in remaining time

-Rest 1min

Score is the total double unders completed after all the rounds combined.

Australia Day, box closed: Thursday

Wednesday, January 25th, 2017


CrossFit MSD – CrossFit

Go have a beer, enjoy some sunshine, listen to some beats and have some fun with friends and family.
For those who will be itching to get in and workout, keep an eye on the CFMSD group for potentiol open gym time. Otherwise, go for a run, do some sprint down at the beach or just take a day to chill. It’s been a big start to the year already.

WOD: Wednesday

Tuesday, January 24th, 2017

CrossFit MSD – CrossFit

Reminder that tomorrow will be a rest day for Australia day.

Warm-up

Warm-up (No Measure)

We will start with some movement flow to open up the lower body and upper body to prep you to overhead squat

Then 3 rounds of:

10 pass throughs (only to just behind ears)

5 waiters squats (es)

*Goal is to bring the grip in closer each rep, but do so gradually.

Then we will have about 10-12min to warm up the other movements more specifically.

Metcon

Metcon (AMRAP – Rounds)

24min EMOM of:

1) 18/13cal row

2) 12 overhead squats 50/35kg

3) 16 box jump overs 24/20″

4) Rest

Score is total rounds completed.

Member of the month, December 2016

Tuesday, January 24th, 2017

Copy of Simon and Alison members of the month for October

 

Andrew Lomas is the member of the month for December 2016.

In our opinion, this guy has deserved this from day #1. Lomas is a workhorse. Never gives ups, always shows up, never complains, motivates others and does all the right things ALL THE TIME.

You deserve it mate. Well done and we look forward to sharing this year with you and helping you achieve your goals.

 

When and why did you start training with us here at CrossFit MSD?
I started CrossFit about 4 months ago. I started to improve my fitness for myself to become bigger and stronger.

What have you achieved since training with us at CrossFit MSD?
I have become a lot quicker in all movements. Still, have room for improvement but day by day I’ll do what I can.

Who is Lomas away from the box? Work, hobbies, family life, etc
I am a carer for my stepdad and I pick up work when I can in between. Hobbies would be rugby going for bush walks and anything that involves having fun I have a beautiful daughter who is 8 turning 9 in March between Mia and my partner id be lost without them.

Tell us a fun fact about you?
I’ll tell you a secret……
I love food

What are your goals for the next year?
To master all movements and make big gains 2017= bigger and stronger

WOD: Tuesday

Monday, January 23rd, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Mobility work as a group

EMOM for 10min

1) 30-50 double unders (or :40 practice)

2) 10-15 KBS

Then 4 sets of:

5 deadlifts

2-5 ctb (practice linking)

*Increase weight each set till you get to workout weight.

*Goal is to get sweaty and get your heart rate up. Should feel like you are doing an “easy-ish” workout. So just beyond a casual warm up but less than what you will do for the main metcon.

Metcon

Metcon (Time)

5 RFT of:

10 deadlifts 120/85kg

15 ctb pull ups

400m run
Scale load as needed. More than 1 break and it’s to heavy.

Scale ctb back if needed and same for the run based on your ability.

No cut off today but I’d like you to keep it to 15-20min, not 25-30min.

WOD: Monday

Sunday, January 22nd, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5 rounds of:

6 dynamic switch lizard position (:5 holds)

4 push ups (FAST, knees if needed)

:20 hang from the bar (:10 dead hang, :10 active hang)

Then start building up the BS like last week to your first working set.

Strength

Back Squat (3×8 @ 72-77%)

Adding 2% from last week.

Slower down than up is the tempo. Good range of motion.

Metcon

Metcon (Time)

For time: (12min cut off)

60 air squats

30 burpees

40 air squats

20 burpees

20 air squats

10 burpees
this couldn’t be more simple. Be sure to move well, but push hard as possible and just deal with the “suck”….

Partner WOD: Saturday

Friday, January 20th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

With your partner:

One athlete holds a plank while the other completes 50 bar taps

x3 sets

Then hit a few reps of each movement before getting straight into the workout.

Metcon

Metcon (AMRAP – Rounds and Reps)

40min AMRAP of:

20 push ups

30 KBS 32/24kg

4 rope climbs

800m run

One athlete works at a time. Break up the reps as you wish.
Note on the rope climb. First in, first served. If you and your buddy are resting, let someone else jump up to get some reps in.

If you have no buddy, Half the reps and do the workout 1min on, 1min off.

WOD: Friday

Thursday, January 19th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

It’s Friday… Some mobility to get you going after a tough week.

Then…….

5 rounds of:

20m single arm OH walk

*Down and back switching side is one round.

Strength

Rest 1min from A1 to A2. Take 2min rest before starting A1 again.

Rest 2min between B.

A1: Back rack reverse lunge (12-12-12 )

Each step is a rep. So 6 each side.

If you did this last week, goal is heavier on each set.

If this is the first week on this, start moderate and build.

A2: Single Arm Dumbell Press (12-12-12 (es))

Each side. Only go as heavy as your non preferred side will allow you to go.

B: Barbell Row (12-12-12)

Slower lower than up.

Heavy but quality.

WOD: Thursday

Wednesday, January 18th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

10 single arm KBS (L)

10 sit ups

10 single arm KBS (R)

100m run

Then take 4 sets to build up weight for the workout by doing:

3 power clean

3 push jerk

*Build only to the workout weight.

Metcon

Metcon (AMRAP – Reps)

20min AMRAP of:

1 power clean

1 push jerk

200m run

2 power clean

2 push jerk

200m run

3 power clean

3 push jerk

200m run

4 power clean

4 push jerk

200m run

etc….

70/47.5kg
Continue as far in the 20min as possible.

Score is total reps. Every 100m = 1 rep.

WOD: Wednesday

Tuesday, January 17th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

mobility flow to get going…

Then 3 rounds of:

10-15 wall balls

:20-30 tuck hollow hold

Then warm up back squats to working weight

Strength

A: Back Squat (3×8 @ 70-75% 1rm)

Slower down than up is the tempo for the day. Good rom and good quality is the goal.

Metcon

Go 3 people per rower. If there is more than 9 in the class, we will figure it out. Can use the bike or ski erg or stagger starts as needed.

4x1min row/2min rest for cals (Calories)

4 rounds of:

1min row

-2min rest

Score is total cals
Go hard on these intervals but think about going about 90% on the intervals as your score is total cals, not just one really big effort.

WOD: Tuesday

Monday, January 16th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Quick movement flow

3 rounds of:

5 inch worms + push up

:20-30 side plank (es)

10 pass throughs

Then starting to warm the WOD up and figuring out scale options etc.

Metcon

Metcon (Time)

For time:

60 double unders

30 CTB pull ups

60 double unders

30 TTB

60 double unders

30 HSPU

60 double unders

15 CTB pull ups

30 double unders

15 TTB

30 double unders

15 HSPU

30 double unders

WOD: Monday

Sunday, January 15th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Quick mobility as a group to start.

2 rounds of:

20m bear crawl (slow and steady)

20m walking lunge

:30-:60 plank hold (quality)

Then get a bar and do 4 rounds of:

3 front squats

3 press

3 push press

3 thrusters

*Add weight each set. Build to just sightly above the workout weight. first set is with a bar.

Then we will rock and roll

Metcon

Metcon (Time)

8 rounds for time of:

12 thrusters 40/30kg *

10 bar facing burpees

-Rest 1min after each round

*Every break on the thrusters will result in a 2 burpee penalty.

Cool down

Mandatory 400m walk then 2-3min hip extension stretch (es)

*Start within 2min after the metcon. You’ll want to cool down well after this one.

WOD: Saturday

Friday, January 13th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

12min EMOM of:

1) 100m run

2)20 – 30m bear crawl

3) 10 band pull a parts + any mobility of choice

4) :50 in squat hold

Then take a few warm up sets before your first working set on the lunges..

Strength

Back rack reverse lunge (12-12-12 )

Each set is a rep. 6 reps total on each side.

Keep form on point. Don’t go to heavy and change the movement. Quality comes first here.

Metcon

Metcon (AMRAP – Rounds)

20min EMOM of:

1) 30 double unders + 5 burpees

2) 2 wall climbs + 5 burpees

WOD: Friday

Thursday, January 12th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5x20m single arm OH walk

*Swap sides each 20m.

Then start working on building into the workout. Build up the barbell, get some rope practice in, then get after it.

Strength/conditioning

Metcon (AMRAP – Rounds)

28min EMOM of:

1) 3 rope climbs

2) 5 clean and jerks 85/60kg

3) row 15/10 cal (In :45)

4) chill out

WOD: Thursday

Wednesday, January 11th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

200-400m row

100-200m run

10 leg swings forward

10 leg swing lateral

5 down facing dog to up facing dog

Strength

Thruster (1rm in 12min)

Metcon

Metcon (Time)

5-10-15-20 of:

Thrusters 60/40kg

400m run

WOD: Wednesday

Tuesday, January 10th, 2017

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

5×20-30 bar taps

*After each set, hang from the bar for :20-:30

*Try to really focus of springing on the jumps.

Then…

Spend time working on linking TTB…

Metcon

Metcon (Time)

9-15-21 of:

Box jumps 24/20″

TTB

-Rest 2min

21-15-9 of:

Box jumps

TTB

Finisher

Accumulate 16 turkish get ups (even reps on each side)

Try to go heavier than last time.