CrossFit 42 South

Archive for May, 2017

WOD: Monday

Sunday, May 7th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

mobility flow for 5min

Then 5 rounds of:

5 single arm KBS (es)

:10-:15 side plank (es)

3-5 air squats (hold :2 at the bottom)

Then get a bar and we will have some tome to warm up to your first set. Get in some mobility work between warm ups as needed.


Metcon (2 Rounds for weight)

Every 2:30 for 10 sets total complete the following:

5 deadlifts

4 hang power cleans

3 front squats

2 jerks

8 burpees

Score is your lightest and heaviest rounds which will give you your total. A missed round, or failed attempt is 0kg.
All the work must be done UB for it to count. If you fail you can try again as long as it’s complete within the 2:30 time frame.

If you fail a heavy weight, you can drop it back to something you know you can get so your score isn’t 0kg for the round.

WOD: Saturday

Friday, May 5th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)


A: Back Squat (10rm in 12min)

12min to find a 10rm back squat. Save your energy and warm up with 2-3s until you get to your 10rm. If it felt solid, and you have more in the tank you can have another crack. No more than 2 attempts.

B: Front Squat (8rm in 12min)

Same rules as the back squat.

C: Overhead Squat (6rm in 12min)

Same as the back squat and front squat

WOD: Thursday

Wednesday, May 3rd, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

Here early? Start with some self mobility flow. Work the areas you feel you need to work the most. Need ideas, ask a coach.

2 rounds of:

10-15 air squats

10 pass throughs

Then we will start going over snatching before putting the clock on. The thrusters are a bit more simple to transition to, but we will take time to work them after we snatch.


A: Snatch (2-2-2-2-2)

20min on the clock. In this time, warm up your lifts then hit 5 working sets. Drop and reset.

Full snatch.

Power into OHS is okay, but try get faster under the far.

If full snatch isnt there yet, scale by doing power and work some light OHS between sets.

B: Thruster (2-2-2-2-2)

No racks. Practice cleaning into your first rep. Perform 5 working sets.

WOD: Wednesday

Tuesday, May 2nd, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)


Metcon (2 Rounds for reps)

5 rounds of:

A1) 2min of:

Buy in with 25/20 cal Row

Then AMRAP Double unders in remaining time for max reps.

Rest 2min

A2) 2min of:

Buy in with 23/18 cal AB

Then AMRAP Box jumps in remaining time for max reps


Rest 2min

Score is total double unders completed in A1 and total box jumps completed in A2.
Scale calorie number as needed. This should take you around :50-1:15. Smaller end for those that can crush the bike and rower. Scale as much as needed, but don’t over scale it either. We will help you out with this.

WOD: Tuesday

Monday, May 1st, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

Grab a partner to complete:

4 rounds of:

15m farmer carry (es)

*after each carry 2-3 no push up burpees

While one does the carry the other must be rowing or Air biking at a moderate pace. Then switch over. Adjust weight on the farmers carry as needed before the next round starts.

Then take 5 sets of 3 reps to build to your workout weight on the power clean. After each set, get in 3-5 wall balls.


Metcon (Time)

5 RFT of:

10 power cleans 80/55kg

25 wall balls
Scale weight as needed. This should be a challenged, but not so heavy it takes you 3min to complete a set of 10 reps.

Adjust the height and weight of the wall ball before adjusting the volume of reps if needed.

Member of the month March 2017

Monday, May 1st, 2017

Chris member of the month March 2017

Chris is our member of the month for March. This guy has been such a quiet achiever. He has accomplished so much but always seems to fly under the radar. This guy deserves to be acknowledged for all his hard work and the progress he has made. Not only for the last month but since day one.

Well done, Chris. Your hard work is paying off. Just imagine where you will be in another year from now? Keep up the awesome work 🙂


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

I started at Crossfit MSD November 2015. I was dissatisfied with a gym where the personal trainer did not have my fitness as his priority. Then I heard about Crossfit MSD that was not like any other gym, instead, they use functional base training to build bodies as the machines and I was intrigued. I wanted to build confidence, accelerate my fitness and feel and look better overall. I like challenges and Crossfit MSD certainly seems to offer these in abundance.



What have you achieved since training with us at CrossFit MSD?

Since starting training with Crossfit MSD, my fitness level has elevated and I can now lift heavier weights than I had ever imagined. My fitness skills overall have improved such as handstand push-ups, legless rope climbs just to name a few. Also, my confidence has grown in my own abilities.



Who is Chris away from the box?

Away from the box, I am an ECA (carer) at a Nursing Home and I like to kayak, play basketball, explore, fish and travel. I am very family orientated and my two year old daughter Skylar means the world to me.



Tell us a fun fact about you?

A fun fact about me was that I started playing basketball when I was five.



What are your goals for next year?

My goals for next year are to attain muscle ups, complete more prescribed weights in workouts, gain more muscle and to strengthen my ability in fitness skills.