CrossFit 42 South

Archive for August, 2017

WOD: Thursday

Wednesday, August 9th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)


Metcon (AMRAP – Rounds)

36min EMOM of:

1) 18/12 cal row

2) 60 double unders

3) 15 box jumps 24/20″ (step down)

4) 20m walking lunge

5) 16/11 cal AB

6) rest/walk/breath
Long moderate intensity aerobic session is the goal here. You should be working hard to get the work done in the minutes but should always have about :10 to transition smoothly.

The rest min should be enough for you to keep repeating.

Scale reps back if needed.

Weightlifting Wednesday

Tuesday, August 8th, 2017

CrossFit MSD – CrossFit

Some more weightlifting Wednesday action!!!! Keep putting in the work and you’ll get better at your weightlifting skills.


Warm-up (No Measure)

10 pass throughs

10 air squats


10 deep lunge + thoracic rot

10 pass throughs bottom of squat


5 behind neck press

5 overhead squats (:3 lower, :5 hold at bottom)


Then we will start going over the first lift


The goal with the hang and low hang work is to build strength in those positions and learning to keep a constant back angle as you lower the bar down before then hitting the lift. We also build in a bit of eccentric load to help you get stronger in these positions.

Keep the shoulders over the bar.

Keep your back tight.

Keep the bar close (lats engaged).

Get the bar into the hips on snatch, high thigh on cleans before getting the bar to pop, then you pull under hard and fast.

Just a few things to think about today.

A: Hang snatch + low hang snatch (5×1+1 building)

Hang is above the knee, low hang is below the knees, just before the plates touch the ground.

Take a few warm up sets, but perform 5 heavy sets, each one building. Think starting around 75-80% of your best 1rm snatch.

B: hang clean + low hang clean + jerk (5×1+1+1 building)

Same positions as the snatch.

Start around 75-80% of best clean and jerk and build.

Member of the month June 2016

Tuesday, August 8th, 2017

Copy of Emma member of the month May 2017

Sam Townsend is the member of the month for June 2017.

I’m behind on posting this, but that doesn’t matter. This guy has been busting his ass daily for years now. I don’t think I’ve ever heard him complain, whine or make an excuse. He has improved in leaps and bounds and for all that, he deserves to be acknowledged for his awesomeness!!!!!!


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

I started training here in February 2015. Before I started I was doing my own training at home but not really getting anywhere, just bench, curls and running when I felt like it. Then Ryan started telling me about Crossfit and convinced me to join up and I was hooked on it pretty quickly and never left.

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

Lots of things. My whole view on fitness has changed since starting. I have gotten stronger in every way. My mobility has improved heaps from not being able to overhead squat the bar to be able to do 100kg. When I started I couldn’t do a handstand push up or double unders so I have improved on all those skills too as well as just being a lot fitter.

Who is Sam away from the box? Work, hobbies, family life, etc

Sam is an electrician at Lion and has been there for almost 6 years now. I like to do crossfit, go bushwalking, stand up paddle boarding, cycling anything outside or in the water is me really. My family are all in Burnie and I am very close with them. I am the second oldest sibling and have 3 sisters.

Tell us a fun fact about you?

When I started crossfit I could bench more than I could squat and I dislike coming up with fun facts about myself.

What are your goals for the next year?

I want to really work on and improve my Olympic lifting. I would like to get better at my gymnastic movements and maybe start getting some handstand walks and just keep working to get stronger and fitter to see what I can do.


WOD: Tuesday

Monday, August 7th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

4 rounds of:

DB front rack carry 15m

DB farmer carry 15m

DB OH carry 15m (2x DB)

75 bar taps

Then start warming up into the WOD.


Metcon (Time)

5 rounds of:

10 DB power cleans

10 burpees

40 double unders

-rest 3min

5 rounds of:

5 DB power cleans

5 burpees

20 double unders

20/15kg DB each hand

midline/accessory work

:10-:30 L-sit hold (sitting on floor, bum on ground)

2 TGU (es)

x4-5 sets

WOD: Monday

Sunday, August 6th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

mobility flow to start

Then 3 rounds of:

5-10 push ups

6-10 cossack squats

:10-:20 active hang

Then getting into back squats


A: Back Squat (5rm)

Time to see your hard work pay off. Try add 2.5-5kg from your last 5rm. More if you can, less if you need to.

No tempo on this one today

B1: Shoulder Press (3×10-12)

-Rest :30 before B2

:3 lower on each rep. Quick pause OH and on the shoulders, no more than 2seconds.

You may need to go lighter than you think as the higher volume and tempo will make this hard. Reps must be done UB.

Record your best set and put in the notes your other sets.

B2: strict pull up (3×8-12)

-Rest :30 before B3

:3 lower and hold chin over bar :3 on each rep.

If getting to 8 is hard, use band assistance, if 12s are easy, add time to the tempo.

B3: FLR on floor (3x :30 – 1:00)

-Rest 2min before B1

This is essentially the top of a push up hold. Push the ground away from you, tuck your hips under and brace your midline.

It’s the weekend: Saturday

Friday, August 4th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

5 rounds of:

:10-20 top of ring hold

10 easy kip swings

:10-:20 bottom of dip hold

3 dive-bombers

:10-:20 HS hold (kick up)

10 air squats

*Only go till it starts to get hard to get that strength stimulus, but don’t over exert yourself in the warm up.


Metcon (Time)

2 rounds of:


50 wall balls

-rest 5min

2 rounds of:

12 muscle ups

30 pistols

Score is total time

Deadlift FriYay

Thursday, August 3rd, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

:10 pigeon (es)

10 banded good mornings

x3 sets

10 single arm KBS (es)

x3 sets

then start warming up DL


Deadlift (5rm)

5rm for the day with no tempo, YAY…..

Get after it, but quality 5rm only. No rounded spines.


Metcon (2 Rounds for calories)

6 sets of:

:30 AB

-rest 3min

All out effort sprints. Score is your highest and lowest cals.
3min sounds like a long time to rest, but after you complete your first interval it will seem appropriate. Then after your second interval is will feel like :30 rest HAHAHA.

For reals, go as hard as you can while being able to sustain power output on these today.

WOD: Thursday

Wednesday, August 2nd, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

12min EMOM of:

1) row :40

2) skip :40

3) AB :40

4) down facing to up facing dog :40

Then take a few min to figure out what weight DB you’ll need.

3 sets of:

3-5 push press

3-5 burpees AFAP


Metcon (AMRAP – Rounds and Reps)

10min AMRAP of:

20 DB push press

20 burpees

*20/15kg DB each hand

Accessory work

Accumulate 20 Turkish get ups

Alternate arms each rep.

Go as heavy as you can while maintaining quality.

Weightlifting Wednesday

Tuesday, August 1st, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

Barbell warm up for snatch for 4-6min before adding weight to the barbell and before the clock starts.

Same for the clean and jerk work.


A: Power snatch + snatch balance + hang snatch (build to a max in 15min)

All must be done UB. So after the PS you’ll back rack it, hit the sn bal then bring it to the hang for your last full snatch.

B: power clean + hang clean + push jerk + split jerk (build to a max in 15min)

All must be done UB. Find the heaviest in the time you have.

Own each lift. Own each position.