CrossFit 42 South

Archive for February, 2017

WOD: Tuesday

Monday, February 6th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

We will start with a few quick movement flows that you’ll use in the warm up in the resting time.

EMOM for 10min

1) 30-50 bar taps (easy)

2) 5-10 no push up burpees

*In remaining time mobility flows

Then get a bar and we will begin.


Power Snatch (1rm in 12min)


Metcon (Time)

5 RFT of:

10 power snatch 42.5/30kg

50 double unders
This is a hard and fast workout. Scale as needed to be able to do more moving than resting.

WOD: Monday

Sunday, February 5th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

2 rounds of:

500/400m row/ski or 20/15cal bike

300m run

:20-:40 plank hold

Then some movement flow to loosen up because it’s monday.


Back Squat (3×6 @ slightly heavier than best 8s)

This is a new 3 week progression.

Go just a bit heavier than last weeks 8s. You’ll have 2 weeks to progress this.

slower down than up like the other weeks


TTB/Thruster/ ascending lader (AMRAP – Reps)

10min AMRAP of:


3 Thrusters 40/30kg


6 Thrusters


9 Thrusters


Score is total reps completed
Scale as needed.

WOD: Saturday

Friday, February 3rd, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)


Overhead Squat (10-10-10-10-10)

Start moderate and build to heavy.

Focus on reaching good range of motion on each rep with good position. This comes as priority over the weight used.

Extra Credit (optional)

Run to the 1mile mark and back then to the 800m mark before coming back to the box.

This is like last weeks run. Not for time, just keep moving at a slightly uncomfortable pace.

Member of the month for January 2017

Friday, February 3rd, 2017

elyse member of the month Jan 2017

The member of the month for January 2017 is Elyse Hatchard.

This chick has been crushing it ever since starting with us a bit over 3 years ago. She shows up EVERY DAY, and it’s why she is the bad ass she is now.

When she began training with us, she was super lanky, could barely do an air squat or a push-up and the 15kg barbell was a struggle. We actually started her with PVC pipe on her pressing progressions. Fast forward to now and she is one of the strongest chicks in the gym. Doing handstand pushups, strict pull ups, squatting 100kg and pressing a crap load more than that PVC haha.

It’s fair to say we are all proud of how far you’ve come mate. Keep kicking ass.

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

I started training here just over 3 years ago.

I choose CrossfitMSD simply because I saw it pop up on looked and sound cool, and like 80% of the female population, I wanted to ‘tone up’ haha.

Plus I had friends tell me I’d hate it and not stick to it so naturally, I decided I’d do it and prove them wrong!
What have you achieved since training with us at CrossFit MSD?

All sorts of things! Big and small, obvious and not so obvious!

My fitness flexibility and strength has slowly but dramatically improved. I can now do many things I never dreamed I’d be able to do! Making the finals in the partner comp with Sam last year was a massive achievement, one I was so scared but excited and completely stoked about!

BUT in saying all that I still think my biggest achievements have been less of the physical side and more on the personal side. Crossfit has given me a better and much healthier mindset towards my body. I have more confidence and now look at food as fuel for my body, not something to avoid in case it make me fat.

Crossfit is something I can do for myself and it gives me a sense of individual accomplishment which is the best feeling of all.
Who is Elyse away from the box? Work, hobbies, family life, etc

Elyse is a simple human.

I’m a hairdresser, I come from a big family of  7 and at the moment I live in Somerset with my 2 fur babies.

I love baking and making my friends and family full of sweet treats.
Tell us a fun fact about you?

Ahhhhhhhh haha my arms are way out of proportion.. My arm span is longer than I am tall which makes my dance moves ridiculously hilarious and terribly great!
What are your goals for the next year?

My goal for the year is to continually turn up so I can learn more. That way I can keep making little improvements which soon add up to bigger and better achievements!

If I consistently do the best I can do, I’m happy!

WOD: Friday

Thursday, February 2nd, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 rounds of:

20 banded good mornings

20m walking lunge

20m bear crawl

We will take 10min playing around with some HSPU kipping skills.

For those who aren’t there yet, we will do 5x :20-:40 wall facing holds to the best of your ability. For those who have kipping you can play around with some HS holds/walking if you’d like.


Deadlift (10rm)

Slower down than up on every rep. Not touch and go, but no more than a couple seconds to reset before next rep. With the control lower, be sure you do this with a good back position, failing to do so means the weight is to heavy.


Metcon (AMRAP – Reps)

10min AMRAP of:


3 CTB pull ups


6 CTB pull ups




Keep going up in 3s each round.

Score is total reps completed.
1x Ab mat only. Not a tower of mats. You are better to do push ups, trust me.

Band for the ctb or scale to pull ups

If 1 ab mat is possible but the reps are tough, go up in 2s.

If ab mat HSPU still isn’t an option, do 1 wall climb, 2 wc, 3wc, etc. Going up 1 rep each round.

WOD: Thursday

Wednesday, February 1st, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

Movement flow as a group

3 sets of:

30-60 single skips

5 inch worms + push up


:40 max rep burpees

-Rest :30

:40 max rep double unders

Based on your numbers here, this will determine what we do for the metcon.


Back Squat (3×8 @ 74-79%)

Try adding anohter 2% from last week.

Last week on this specific progression.

Slower down than up is the tempo again.


Metcon (Time)

5 RFT of: (10min cut off)

15 burpees

50 double unders
Scale reps back if finishing in the cut off is not going to happen for you today. Don’t over scale though, challenge yourself.