CrossFit 42 South

Archive for April, 2017

WOD: Friday

Thursday, April 6th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

2 rounds of:

10-15 band pull a parts

5 inch worms

2 rounds of:

5 DB muscle snatch + 15m OH walk (es)

10-15 band good mornings

Then warm up into deadlifts.


Deadlift (5rm)

Your heaviest and bestest set of 5. You’ll have 20min as soon as the warm up is finished to complete this.

Accessory work

4 sets of:

12 steps DB overhead walking lunge (as heavy as form allows)

10-15 strict DB press

10-15 DB rows

*1 DB each hand.

Perform the rows the same way you would a barbell row. Hingeing over at the hips, back flat then row the DB into the chest.

Use different weights for all movements as needed. There is no rest between sets, but there is no rush either. Focus on quality reps.

WOD: Thursday

Wednesday, April 5th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 rounds of:

1min row

200-300m jog

20m walking lunge

1min AB

20m bear crawl

:20-:40 plank hold in top of push up

*Go at an easy pace and slowly increase pace. It’s important you are really warm and ready for the HIGH INTENSITY intervals you are about to get after. Focus on breathing.


Rest at least 6min between A and B.

It won’t matter which one you do first. It will suck either way.

A: Tabata row for meters (Distance)

Tabata row for max meters.

A tabata is 8x:20 work, :10 rest.

Come to a complete stop when the clock signals rest.

B: Tabata Air Bike for max cals (Calories)

Tabata Air Bike for max cals.

A Tabata is 8x:20 work, :10 rest.

In the rest, stop peddling. Place feet on the peg.

WOD: Wednesday

Tuesday, April 4th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

Mobility flow as a group

then for 10min at a moderate pace

50-100 single skips

:10-:20 side plank (es)

:30 squat hold

5 scap pull ups


Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

30 double unders

10 burpees


If you can do 10+ strict pull ups, do strict ctb. If you have less than 10 pull ups but have 4+ then do strict pull ups. If you have a strict pull up but no more than 1-2 use a small band. If you have no strict pull ups, use a band or ring rows.

Pick the option that will really challenge you, while allowing you to get at least 4-5 reps in each set.

strict pull up (5xME)

5 sets of max reps. After each set rest 2:00

Strict chest to bar pull up (5x ME )

5 sets of max reps. After each set rest 2:00

WOD: Tuesday

Monday, April 3rd, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

5 rounds of:

5 suitcase deadlifts + 15m single arm farmer carry (es)

*2-3 no push up burpees after each carry

Then get a bar and we will start building into our main workout for day. Taking time to get everything dialed in.


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

No cut off today, but goal is that this is a 5-10min workout. But you shouldn’t be going more than 15min.

With the above said, try go as close as you safely can go to Rx on this one. This is a great benchmark.

WOD: Monday

Sunday, April 2nd, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 rounds of:

5 down dog to up dog

3 deep lunge stretch (es, alternating)

5 kang squats

10-15 band pull a parts

10 pass throughs


A: Shoulder Press (5rm)

B: Back Squat (5rm)

C: Front Squat (1x ME @ 80% of BS)

Adjust this as needed if this is to heavy. If it is, your front squat needs work and it’s our job to help you with that. Talk to a coach for ways you can become better 🙂