CrossFit 42 South

Archive for December, 2017

New Years Day

Sunday, December 31st, 2017

CrossFit MSD – CrossFit

New Years Day, no gym. Get around the new years day sport


Friday, December 29th, 2017

CrossFit MSD – CrossFit

Warm-up (No Measure)

3 sets of:

5 single arm strict press /es

10 single arm KB swings /es

40m bear crawl (up and back room)

10 v ups / tuck ups / sit ups

Then prepping for WOD….

A1: Metcon (Weight)

5 sets of::

Deadlift 10 reps T&G (building each set)

-rest :30

A2: Metcon (5 Rounds for reps)

Rope climbs 2-3 reps (1:00 or less to complete)

-rest :30

A3: Metcon (AMRAP – Reps)

10-15 TTB (in 1-2 sets max)

-rest :30

A4: Metcon (Calories)

Row or AB 1:30

-rest 1:30
Pace on the row and AB is an uncomfortable pace but not max effort pace. Go at a pace that would be tough for a single 3-4min max effort.

For the DL, start moderate-heay and buiild each set. This isn’t a 10rm attempt, just some good solid heavy deadlifts mixed with some huffy puffy and gymnastics.

Quality of movement over load and reps….


Thursday, December 28th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 rounds of:

1min row/AB/ski/skip (easy-mod-tough)

5 down facing to up facing logans

10 deep lunge stretch /es with dynamic transitions (hold :2-3 es)

Then start building into your BS. Get squats in with light weight, getting comfortable under the bar before you begin your working sets.

A: Back Squat (3-2-1-3-2-1 @ 32X1)

-rest 2min

Second wave heavier than first. Stick to the tempo, but go as heavy as form allows

Back Squat (2 rep)

Back Squat (1 rep)

B: Metcon (Time)

5 Rounds of

10 Strict pull ups

5 wall climbs
For time, but quality first. Be sure pull ups are strict and using full ROM. Scale with a band as needed.


Wednesday, December 27th, 2017

CrossFit MSD – CrossFit

Warm-up (No Measure)

7min on the clock to move and breathe by mixing up running/rowing/AB/ski/skipping

Then we will get into our barbell work starting with the snatch… Doing some barbell dancing type of suff.

Let’s just have some fun lifting weights today

A: Power Snatch (6-6-6-6-6)

-rest 1:30

Drop and reset, but not walking around for ages between reps. A set must be complete within 1min MAX. More than 1min and you fail the set.

this will get a touch spicey…. Higher volume weightlifting gets nasty.

B: power clean and jerk (6-6-6-6-6)

-rest 1:30

Drop and reset, but not walking around for ages between reps. A set must be complete within 1min MAX. More than 1min and you fail the set.

this will get a touch spicey…. Higher volume weightlifting gets nasty.


Tuesday, December 26th, 2017

CrossFit MSD – CrossFit

Warm-up (No Measure)

5min post christmas / fat day mobility flow to get the kinks out….

10 pass throughs

15m single arm OH cary /es

15m walking lunge

5 inch worms + push up

x2-3 sets

3 sets of:

100-200m run (easy-mod, increase pace)

5 thrusters (building weight)

5 burpees (AFAP, spike HR)

A: Metcon (Time)

Run 800m


21-15-9-15-21 of:

Thrusters 42.5/30kg



run 800m
Please scale the weight as needed. Reduce the reps back on burpees if you know that you are just not smooth and fast on these yet.

Scaling option for reps:


Enjoy this solid blow out after Christmas feasting….

Boxing Day

Monday, December 25th, 2017

CrossFit MSD – CrossFit

Home WOD for you guys to Hit!

Warm-up (No Measure)

Hit some mobility flow, you guys do this every second day you know what gets you guys feeling mobile, then have some fun with the workout

A: Metcon (Time)

For time:

50 walking lunge steps

1:00 FLR on floor

50 walking lunge steps

1:30 FLR on floor

50 walking lunge steps

2:00 FLR on floor

*FLR can be accumulative time
Go for a long walk today. Go for a jog, play with new toys you may have got. Go to the beach.

If you are itching to get into the gym today, post on the FB group as someone may be in at some point during the day.

Otherwise, enjoy the break…..

Christmas Day

Sunday, December 24th, 2017

CrossFit MSD – CrossFit

Merry Christmas to all MSD members and to their family and friends.

I hope you all have an amazing day and please, for the love what is important in this world……… EAT ALL THE FOOD, DO NOT FEEL GUILTY and just ENJOY YOUR DAY……

We will have a workout you can do at home tomorrow then we are open Wed-Thur-Fri-Sat with our adjusted timetable.

7am and 4:30pm classes Wed-Fri
7-10am Open gym Sat.

Back to normal on Tuesday the 2nd Jan.

Merry christmas 🙂 🙂 🙂

Love from Maso, Liso and Logan….

Open gym Saturday (catch up or have fun before Christmas)

Friday, December 22nd, 2017

CrossFit MSD – CrossFit

Today we will be open from 7am till 10-ish like every other Saturday.
We aren’t programming a workout as yesterdays workout was rough and as a general group, I don’t know how everyone pulled up so I’m leaving it to you to figure out what you feel up to doing this morning.
Or, catch up on a workout you didn’t get to hit this week.
Or, some of you may have missed the 12 days WOD. If that is the case, this is what you’ll do today

If you get stuck for ideas, talk to a coach, send us a message and we will help you with a workout…

A reminder that we are closed Sun, Monday, and Tuesday for the Christmas break.

then Wednesday, Thursday, and Friday we are open 7am and 4pm then Saturday 7-10am.

Closed again Sunday and Monday then back to normal 2nd Jan 2017 which is a Tuesday.

Merry Christmas all. Love you guys, thank you for being awesome!!!!!!!

FriYAY….. 12 days of CrossFit MSD WOD, let’s go get it!

Thursday, December 21st, 2017

CrossFit MSD – CrossFit

Alright legends, it’s that time of the year. This is a big workout, select your option wisely please. Don’t do RX plus if you have to scale everything. But if you have done the Rx version as prescribed and you can nearly do the Rx+ version with only needing to scale 1 thing, talk to a coach and we can make it happen.

Anyway, this should be fun. Have fun with it….. Don’t take it to serious.

Merry Christmas!!!!


Warm-up (No Measure)

We will start with some solid mobility flow to get your body feeling lose and ready.

Then we will dedicate the rest of the time to you prepping the workout as there a lots of moving parts and all kinds of things going on, so for that reason, the warm up will be seperate for each person.

Ask all the questions so you have a clear picture on what’s going on here please.

12 days of CrossFit MSD” (Time)

“12 days of CrossFit MSD”

1x 100m run

2x wall climb

3x c2b pull ups

4x thrusters 40/30kg

5x hang power clean 40/30kg

6x deadlift 40/30kg

7x wall balls 9/7kg

8x burpees

9x box jumps

10x KBS 24/16kg

11x t2b

12x overhead squats

*This workout goes like the song

1, 2-1, 3-2-1, etc until you complete 12-11-10-9-8-7-6-5-4-3-2-1. Sing the song in your head. PLEASE SCALE AS NEEDED. This will be a tough workout but a good bench mark to have so we can compare to next year : )

Rx +

“12 days of CrossFit MSD”

1x 200m run

2x wall climbs

3x muscle ups

4x thrusters 60/40kg

5x hang power clean 60/40kg

6x deadlift 60/40kg

7x burpee over bar

8x box jump on and over 30/24”

9x c2b pull ups

10x t2b

11x HSPU

12x snatch 60/40kg (full snatch)
Scale as needed.

Look to what you did last year on this one. Goal is faster time, heavier weights, less scaling etc.

Merry Christmas and enjoy 🙂


Wednesday, December 20th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 sets of:

10m inch worm

10 deep lunge steps with hand OH and on each rep side bend each way + rotation each way with arms out by sides

“Barbell dancing”

2-4 behind the neck snatch grip push press

2-4 barbell good mornings

2-4 back squats

2-4 overhead squats

2-4 snatch balance

2-4 hang muscle snatch

2-4 hang power snatch

2-4 hang snatch

x2-3 sets

B: Metcon (Time)

10 sets alt between 1 and 2 of:

1) 15/10 cal AB all out effort

-rest 2min

2) 20/15 cal row all out effort

-rest 2min

Score will be your total working time. Just write down your times for each interval and do the math at the end.
Scale the cals back if you know you can’t “sprint” these intervals. They should be sub 1min each at the most.

12/8 for AB

15/10 for row

*Just an idea if needing to scale back to keep the intensity high.

A: Snatch (1rm for the day)

This is a full snatch, but if you must power snatch because you just can’t OHS, you can do that, just add power snatch and log that instead.


Tuesday, December 19th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

4-5 sets of:

5-10 deep squats (aim to improve ROM)

:15-:30 side plank /es

3-5 down facing to up facing dog

:20 broomstick shoulder ext rotation es

*Do a couple rounds, then grab a bar out for front squats and get a round of this between a few warm up FS as well. On the FS while warming it up, Try use a full grip, not a finger tip grip to improve your mobility.

For the main sets, hold it how you feel most comfortable.

A: Front Squat (10-7-5-3 @ 20X1)

-rest 1:30

Each set get’s heavier.

Log each set seperate. so log your 10-7-5-3 in the sections provided below.

Front Squat

Front Squat

Front Squat

B: Metcon (No Measure)

20min Easy – moderate pace of:

500/400m row

30m bear crawl

1-2 rope climbs

20/15 cal AB

100m front rack double KB carry

100m farmer carry
For the carries, use the same weight. You’ll do the FR carry to the 200m point then farmer carry them back.

Goal is this is done at a pace that allows for good breathing and good movement quality. Go at an easy-moderate pace and this isn’t scored to force you not to try go to fast etc…


Monday, December 18th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

Try get in 3-5min of aerobic work in before class.

30m single arm OH carry /es (15m down and back)

10 single arm high pulls /es

x3 sets for quality

focus on the quality of positions then challenge the weight you use.

A1: strict pull up (5x ME -2)

-rest 1min

-2 means do as many as possible but stop just a few reps before failure, so you can maintain a high number over the 5 sets

A2: dumbbell strict press (5x 8-12 @ 21X1)

-rest 1min

Weight will be similar to the seated and z press we have been doing. Try to not over extend your back as your press though. Keep the work as much in the shoulders as possible.

B: Metcon (Time)

21-15-9 burpees

100-75-50 double unders

Go hard and fast. Scale the dubs down as needed.
burpees should take 1:30/1:00/:40 max

DU should take 2:00/1:30/1:00 max

Use this as a guide to adjust the reps as needed so you can actually push and go fast, and spend less time resting. Remember everyone moves at different speeds, so 21-15-9 for you will be completely different for me etc..


Sunday, December 17th, 2017

CrossFit MSD – CrossFit

Last week before Christmas guys…. Be sure to train hard, look after yourself and show gratitude to those close to you, heck just shows gratitude to EVERYONE. Spread the love, have some fun, be happy and let’s crush this week!!!!


Warm-up (No Measure)

10min on the clock for you to do some aerobic work.

EMOM you must complete 5 sit ups + 5 air squats before resuming.

Barbell dancing

2-4 front squats

2-4 high hang power clean

2-4 hang power clean

2-4 power cleans

*Quick rest to shake it out

2-4 high hang clean

2-4 hang cleans

2-4 cleans

*Quick shake out

2-4 strict press

2-4 push press

2-4 push jerks

2-4 split jerks

x2-3 rounds and can increase weight as this will build into your clean and jerk.

Goal is maintaining a full grip on the barbell to improve mobility in your front rack and focus on fast under the bar with quick elbows and keeping it close.

A: Clean and Jerk (1rm for the day)

find a 1rm for the day. You will have 15min

B: Metcon (AMRAP – Reps)

5min AMRAP of:

squat cleans @ 65% 1rm from above
go hard on this, but focus on quality reps. This will burn…..

Saturday, Partner WOD day

Friday, December 15th, 2017

CrossFit MSD – CrossFit

Christmas party today from 6pm at Surf Club in Burnie….


Warm-up (No Measure)

A1) 5x20m single arm OH carry /es

A2) side plank :20-40 /es

No rest between A1 and A2.

Then start working into the workout.


A: Metcon (Time)

20 RFT of:

3 power cleans

4 pull ups / cTB

15-50 double unders

Alternating rounds between you and your partner.

adjust the weight/reps and movement to suit your ability. The PC are meant to be on the heavy side. As a guide it would be your BW maybe a touch heavier or lighter.
adjust the weight/reps and movement to suit your ability. The PC are meant to be on the heavy side. As a guide it would be your BW maybe a touch heavier or lighter.

Friday (Is it Christmas yet)

Thursday, December 14th, 2017

CrossFit MSD – CrossFit

This is a WOD we did around about this time last year. This would be a great test to see how far you have come over the last year.


Warm-up (No Measure)


5-10 single arm DB press /es

50m single arm farmer carry /es

Start with weak side first.

Push the weights on this warm up, but the quality is the priority.

then start prepping into the WOD

Is it Christmas yet (Time)

For time:

400m run

10 wall climbs

400m run

20 power snatch 60/40kg

400m run

30 thrusters 60/40kg

400m run

40 TTB

400m run

50 burpees box jumps 24/20″

400m run
Scale as needed.

Look to what you did last year on this one. Goal is faster time, heavier weights, less scaling etc.


Wednesday, December 13th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

Few min of mobility flow work then straight into it today….

A: Metcon (No Measure)

45min easy AMRAP:

1min row/AB

1min skipping

30m bear crawl

1min row/ab

15m inch worm

:30-:60 plank hold

10-20 walking lunge steps

10 pallof press /es

*Stop every 3-5min to check in with your breathe. Try to keep moving but get in 1min of nose breathing. If you feel like you need to gasp for air, you are going to fast. Work on your breathing today.
The goal of this session is to go long, breathe and keep the movements simple enough that don’t require a lot of brain power to allow you to just move and breathe. This is also meant to be a good flush out session. Get a good sweat, but feel better for doing than not.

This shouldn’t be a workout that you dread to do. This will be or should not be much harder than a brisk walk type of effort.

It’s good to take a step back and do something smooth, long and easy.

Enjoy it because you have a couple doozys coming your way.


Tuesday, December 12th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

5min mobility flow to start

3 sets of:

2-4 front squats squats

2-4 muscle cleans

2-4 power cleans

2-4 cleans

2-4 push press

2-4 push jerks

*Playing with some barbell dancing again with the focus on the clean and jerk.

A: Metcon (AMRAP – Rounds)

7 sets every 1:30 of:

1x strict press + 3x push press + 5x push jerk

Use 80-85% 1rm strict press

Make sure the push press are good push press then the jerks are solid jerks where you drop under the bar.
Must be done UB for the round to count.

B: Hang Clean (10min to build to a tough double)

10min to build to a heavy double

These are full cleans.


Monday, December 11th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

Try get in 3-5min of aerobic work in before class.

3 sets of:

10 single leg RDL alt @ 2020

:20-:30 hollow hold

*increase weight each set if form allows

then take 7min to build to a tough, but NOT A MAX single on the DL. This should be heavy, but still moving the weight with perfect form and moving the weight pretty fast from the floor.

B: Metcon (2 Rounds for reps)

10min AMRAP of:

10 deadlifts 100/70kg

15 ab mat sit ups

50 double unders

-rest 5min

10min AMAP of:

5 strict pull ups /ct

:40-:50 FLR on floor

Score is reps on each round. Every :10 second = 1 rep on the FLR today.

So at the end, just add up your rounds and multiply by the reps in each round.
Adjust the weight as needed and scale back the TTB and DU as needed to please. Should be aiming for 4-5 rounds on the first part

Perfect pull ups. not kinda strict because you are trying to beat someone or get a better score.

Good FLR too.


Sunday, December 10th, 2017

CrossFit MSD – CrossFit

MSD Christmas party this weekend. Be sure you have RSVP and put your money in the container next to the computer and mark your name down, please. m


Warm-up (No Measure)

When you get here start with:

5min row/AB/ski/Skip

*do before class starts so we can get straight into it.

Quick mobility flow to losen off and ready

5 inch worm

10-15 lunge steps

x3 sets


A: Back Squat (5rm for the day)

Building to a heavy 5 for the day. No set tempo, just a good quality set of 5.

B: Shoulder Press (5rm for the day)

Building to a heavy 5 for the day. No set tempo, just a good quality set of 5.


C: Metcon (Time)

60-40-20 air squats

30-20-10 push ups
Scale reps back as needed. Idea:



Keep reps legit. Scale push up with inline reps if needed.

Saturday, Partner WOD day

Friday, December 8th, 2017

CrossFit MSD – CrossFit


Warm-up (No Measure)

3×5 TGU

Like last week…. Getting another touch on this one. Quality reps…

Remember building that base is so important.


A: Metcon (AMRAP – Rounds and Reps)

30min Partner AMRAP of:

50 wall balls 9/7kg

400m run

50 box jumps 24/20″

400m run

50 deadlifts @ BW / .7 BW

400m run

50 burpees

400m run
One person working at a time to chip thorugh the above together.