CrossFit 42 South

Archive for June, 2017

Member of the month April 2017

Thursday, June 8th, 2017

Bron member of the month April 2017


Firstly, very behind on this post. This was a long time coming, and even since the month of March, Bron has been crushing it. She is very deserving of this award any month of the year with the effort she has been putting in.

Well done mate 🙂

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

I started CrossFit for real (after one previous half arsed attempt) a bit over a year ago to try and get fit and lose weight for my sister’s wedding. I quickly found out, after I stopped being self conscious, that I love weight training. But what kept me coming back was the support I received from the coaches and other members.

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

I got fit with a chronic foot injury, got to my weight target for my sister’s wedding, can squat over 100kg and will hopefully get double unders and toes to bar some day soon.

Who is Bron away from the box?

Away from the box, I’m a Provisional Psychologist who works with children and who loves live music, bush walking, doggos and red wine.

Tell us a fun fact about you?

My fun fact is that just after I started I knocked out a tooth doing thrusters at the start of a workout. But with some support from another member, I spat out the chunk of a tooth and managed to finish the wod.

What are your goals short term and long term?

My next goal is to overtake Elyse in squats and deadlifts coz that chick is gnarly and hopefully lose more weight. I would love to do a half marathon one day and be able to do all the cool stuff like handstand push-ups and muscle ups. But who knows…

WOD: Thursday

Wednesday, June 7th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

15min at a moderate pace and for quality of:

10 pass throughs bottom of squat

10-15 side plank reach through each side (on hand if possible)

1 turkish get up (es)

10 lateral box step ups (es) controlled tempo

Then we will start working into the WOD…


Metcon (Time)

3 RFT of:

30 burpee box jumps 24/20″

8 bar muscle ups
If you have 5+ CTB pull ups in a single set, you can try scale the muscle ups with a small band.

If you have bar muscle ups, but not in this volume reduce the reps.

Scale option will be 10 CTB pull ups. Scale that as needed. This can take up to 2-3 sets to get the reps out if this is hard for you.

WOD: Wednesday

Tuesday, June 6th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

50-40-30-20-10 of:

Plank hold seconds

bar taps

*Reduce seconds on plank hold to maintain quality if needed. Aim for a nice springy bar tap.


Suitcase Deadlift (5-5-5)

5 reps each side.

Rest :10-:20 between sides and 2min between sets.

Slower down than up is the tempo.


Metcon (Time)

Buy in 50/40cal AB

Then 3 rounds of:

50 air squats

25 DB snatch 20/15kg (alternating)
Hit this one hard….

Don’t come out to hot on the bike though. Go as fast as you can, while still being able to go hard on the couplet.

WOD: Tuesday

Monday, June 5th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 rounds for quality of:

10 single arm KB SDHP (es)

10 single leg toe touch

:20-:30 side plank (es)

Single are SDHP is with KB between feet, stand fast and pull the KB to collar bone.

Single leg toe touch should be done with a hinge at the hip and keeping the back as flat as possible. This is like a stiff leg deadlift.


3x hang power clean + 3x push jerk (max in 10min)

This is intended to get you ready for the metcon ahead. After doing this, you’ll have an idea on what weight you can manage in todays WOD.

Yes, the workout is push press and this is push jerk. This is not a typo.


Metcon (AMRAP – Rounds)

EMOM till failure complete the following:

5 hang power cleans

5 push press


5 burpees

At the 10th minute add 1 burpee every round. So 11th min you do 6 burpees, 12th min you do 7 burpees etc. Until you can’t complete the work within the minute.
These must be a push press, not a push jerk.

Scale weight to something challenging but 10min is possible.

WOD: Monday

Sunday, June 4th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

mobility flow to get things going.

Then 3 rounds of:

20 band pull a parts (keep tension, but move quick)

10m walking lunge (hands OH)

50-100 single skips

Then we will start getting into the workout. Looking at the weighted OH lunge, pull ups and anything that may need scaling.

Metcon (No Measure)

30min AMRAP of:

10 strict pull ups

15/10 cal row/AB

15m single arm OH walking lunge (es)

50 double unders

:30-:40 plank hold in push up

15/10 cal row/AB
Don’t start to fast. Goal is quality movement and sustaining a repeatable pace on the row and AB.

You should be going at a pace that has you breathing heavy but could still maintain a conversation at.

We won’t be scoring this to force you to focus and stay present with what you are doing and not get caught up with trying to go fast and on your score.

WOD: Saturday

Friday, June 2nd, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)


You are only allowed 3 misses on the snatch and clean and jerk. Even if you have a lazy miss at a lighter weight.

It’s like a game and you only have 3 lives.


Snatch (1rm in 15min)

Clean and Jerk (1rm in 15min)

WOD: Friday

Thursday, June 1st, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 sets of:

5 down dog to up dog

:10-:20 active hang

2 sets of:

8-10 single arm press (L/R)

8-10 single arm high pull (L/R)

:3 lower on the press and high pulls. You’ll want a smaller weight on the pulls than the press most likely. Move with purpose, don’t just “get it done”.

For high pulls I like using KB. Use a DB if you want though.


Push Press (1rm)

Try to get in 3-4 actual work sets = they are heavy.

Be sure not to redip and turn it into a push jerk.


Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
If you have some pull ups without a band, and also can do QUALITY push ups, have a crack Rx today. Even if you only end up with 5 rounds.

If you’ve done this workout, try to beat your score from last time. Have a plan, and crush it.

QUALITY reps only. It’s easy to start worming your push ups, or not getting the chin over the bar or not get depth on the squats. Go fast, but move well.