CrossFit 42 South

Archive for January, 2017

WOD: Tuesday

Monday, January 9th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

Grab a buddy and complete 35 total over and unders

Then 3 rounds of:

10 single arm high pull (es)

10 goblet squats


100 burpees (Time)

100 Burpees to 6? Target
A target that is just beyond reach will do.


Back Squat (1rm)

WOD: Monday

Sunday, January 8th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 rounds of:

30 mountain climbers

15m inch worm

10 pass throughs

Then get a bar and we will start working on power snatches


Power Snatch (2rm)

Touch and go. 15min to find max for day.


You select your own option today. Rx if you got it, scaled if needed.

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.
Scale bar muscle ups to 5 ctb. Or today is the day you get your first ??

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.

Partner WOD: Saturday

Friday, January 6th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)


Metcon (AMRAP – Rounds and Reps)

30min AMRAP of:

400m run

40 wall balls

40 box jumps 24/20″

10 wall climbs

*One athlete working at a time.

Break the reps/runs up as you wish.

The non working athlete must complete 5 pull ups before a change over is allowed.

WOD: Friday

Thursday, January 5th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)


pass throughs

overhead squats

*Bring grip in closer on each set


3 rounds of:

5 hpc

5 ppress

5 bf burpee

*Building the weight into the workout


Metcon (Time)

7 RFT of:

12 hang power cleans 52.5/35kg

10 push press

8 bar facing burpees over the bar

-rest 1min
Goal here is to go hard each round, knowing you get a quick break. Goal is UB sets. Scale load if needed.

Keep the push press, a push press. No re-dipping.

WOD: Thursday

Wednesday, January 4th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

Todays session is focused on snatching…

We will start with 5min of some mobility flow

Then 3 rounds of:

3 hang power snatch

3 overhead squats

3 hang snatch

Then 10min to build to your first working set.


Hang Snatch (7×2, building)

Take about 10min to warm up to your first working set, then allow only 1:00 rest between sets.


Accumulate 3min in a plank hold

*Quality time.

WOD: Wednesday

Tuesday, January 3rd, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

4 rounds of:

:30 plank hold

50 bar taps

10 wall balls

Then some work on the movements in the workout before the max rep work.


Before the main workout, establish a max effort in :45 of the following movements:

A) Front squats 60/40kg


C) double unders

*Rest 1:30 between movements

Metcon (AMRAP – Rounds)

24min EMOM of:

1) x Front squats

2 x TTB

3) x Double unders

x = 50% of max reps achieved above. Round up 1 rep, not down 1 rep.
Please note the reps you did each minute. Note any scaling you may have done too.

Welcome to a new year full of fitness, community and fun: Tuesday

Monday, January 2nd, 2017

CrossFit MSD – CrossFit

Hope you all enjoyed your Holidays. It’s time to get back to work and make some gains in 2017.
We want to have the best year to date. Let’s all try to show up daily, talk to each other, have a heap of fun and the fitness will flow. Focus on community and trying to have fun first and if you can do that, everything will fall into place.

If you would like to arrange a catch up to help set some goals for 2017, please email

Let’s crush it guys.


Warm-up (No Measure)

3 rounds of:

15 band pull a parts

10 1 arm KBS (es)

Then we will start working towards the workout.


A: Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups
100/70kg.. Scale load if needed.

Scale HSPU with 1xab mat, Pike HSPU, 8-6-4 wall climbs or regular push ups.

B: 1-Mile Run (Time)

Max Effort 1-Mile Run
This will be done 5min after completing Diane.

Enjoy 🙂

Monday: Box closed, Public holiday

Sunday, January 1st, 2017

CrossFit MSD – CrossFit

Back at it tomorrow guys…. Everything returns to normal. New year, set some big ass goals and get after it 🙂