CrossFit 42 South

Archive for September, 2018


Sunday, September 30th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Same warm up as last week, aiming to improve in your quality.

12min EMOM

1) :10-:15 ring row hold + 3-6 push ups

2) :10-:20 wall sit + 4-8 walking lunge steps

3) :10-:15 side plank /es + 3 down facing to up facing dog single arm toe reach*

Then into A which will have you all ‘jazzed up’ for the gnarly back squat sets to come 🙂

A: Push Press (1rm for the day in 12min)

B: Back Squat (20-15-10 @natrual tempo)

Avoid LONG pauses at the top of the rep

You will have the entire reminder of the session to complete this. Goal is first 20 rep is tough for the 20 rep then you rest a good 3-4min before your 15 where you add weight then again with the 10s.

Take some time to figure out what your first set will be.

B: Back Squat (20-15-10 (score for 15 reps))

B: Back Squat (20-15-10 (score for 10 reps))


Friday, September 28th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

5min on the clock for some mixed aerobic work:

Running, Row, AB, Ski, Skipping etc.

then 5min movement flow as group to loosen up.

Then barbell skill work on the C. Will have 5min before theEMOM starts to build to your first set.

A: Power Clean (15min EMOM ad weight every min perform 2reps )

Not TnG

Start at apprx 55-65% 1rm and build eachset if moving well.

Work with a buddy today iftere is lots of people d have some fun 🙂

B: Bench Press (10-10-10)

Go evry 3:00min

No set tempo, just qualit form for higher volume to what your used to doing.

Start at about 65-75% of best 5rm as a guide.

Will have 6min pre warm up time to find your first workig set before the clck starts.

Friday – Partner WOD

Thursday, September 27th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

3 sets

15m high knees

15m bear crawl

:30sec wall sit

3 sets

6 goblet squats @ 22X1 (perfect form focus)

5 SA DB press/ES @ 2020 (keep core tight and press with full ROM)

then into FS, taking a few min to prep and set up before the clock starts.

A: Front Squat (Build to 1rm in 15min )

B: Metcon (AMRAP – Rounds and Reps)

Partner WOD

22min AMRAP:

20 DB thrusters 22.5/15kg

30 cal row/AB (Switch each round)

60 double unders
* one athlete working at a time, the non working athlete s just resting. MANDATORY high five chage over.

For those who have no DU, rather than jus a regular single, try a higher springy jump single to replicate a DU.


Wednesday, September 26th, 2018

CrossFit MSD – CrossFit

A: High-Hang Snatch (Build to a heavy 2 reps in 15min)

Full snatch, if unable, PS + OHS if this is causing pain or isnt amovement that is safe for you then lets work some DB snatches.

Warm-up (No Measure)

5min mobility flow

Then into some barbell skill wrk with a coach.

B: Metcon (AMRAP – Reps)

8 rounds for total reps/cal:

:30sec box jump on and overs 24/20″

:30sec rest

:30sec power snatch 35/25kg

:30sec rest
Score is total reps


Tuesday, September 25th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

15min on the clock for easy effort RTW work:

:30sec row/ski/ab etc.

:30sec skip/DU practice

5 side plank hip raises/ES (hold top position for :3sec)

10 seated pike leg lifts*


Much harder than they look. Further back you are leaning and your hands are the easier and the closer your hands are towards your feet and further forward you are leaning while keeping chest up the harder it is.

A: Metcon (Calories)

5 sets:

1:30 AB

-Rest 3:00-
Similar to last week, but less sets, longer intervals and the rest to work ratio will be smaller. Goal is going hard and fast for the 1:30 and trying to kep that pace with no more than a 10% drop off in calories per interval. By the last set you should feel like you hve nothing left to give.

B: Metcon (No Measure)

Core/Skill finisher:

3 Sets

:15-:30sec hollow gold (bent hollow to scale)

:15-:30sec arch hold

8-15 TTB* (1 break)

Rest :15-:20sec between movements to be able to keep quality high.
* Work on linking reps. Even if it is just toes to parallel. Dont have to be a full TTB, but want some practice on linking those reps.


Monday, September 24th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

5 sets for Quality:

5 DB power cleans

4 mixed rack walking lunges (left OH, right on shoulders)

4 mixed rack walking lunges (switch sides)

-rest 1:00-

You select the weight, can build per set.

Mixed rack is where you have 1 DB OH and the other DB on your shoulder. You will do 4 lunge steps then switch sides.

B: Metcon (Time)

5 RFT:

10 DB box step overs 24/20′ 22.5/15kg

15 burpees
No time cuty off for this one, but goal is to finish sub 15min. If you find you are unable to go as fast on one of the movements then scale as needed please to be able to keep moving

September member of the month – Stacey Ambrose

Monday, September 24th, 2018

* When and why did you start training with us here at CrossFit MSD?
I think I signed up in February. Before CrossFit, I had been running to lose weight. I had dropped about 7kg but I was bored and had lost all motivation. I looked up CrossFit (after hearing about it from Megan) and thought it would be something I would enjoy so I decided to have a go! I love the workout variations.

* What have you achieved since training with us at CrossFit MSD?
I have achieved a complete change in the way I think, in regards to body weight. Initially, I just wanted to lose weight and be skinny. But since joining CrossFit I now want to be strong. I can already notice a huge difference and I am loving it! I have gained self-confidence I never knew was possible.

* Who is Stacey away from the box? Work, hobbies, family life, etc
12 years ago I married my high school sweetheart and I am currently a busy stay at home mum of 4 boys, aged between 2 and 9. I am a qualified austswim instructor and hope to start teaching again when all the boys are at school. But for now, I enjoy spending time with them while I can. I love boating, swimming and fishing.

* Tell us a fun fact about yourself?
My favourite place to be is at the beach.

* What are your goals for the next 12 months?
I hope to continue to build my overall strength so I can complete the WOD’s at the weights recommended. I don’t want to have to scale them down.

* Do you have any words or some advice to anyone who may be on the fence about doing CrossFit?
Crossfit has changed my life. You’ll be amazed at how you feel physically and mentally if you can commit to giving yourself 100% everytime you walk through the door. The support from all the trainers and other members is unlike any you will see in any other fitness centre. Give it a go and smash those goals!


Sunday, September 23rd, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Warm up

12min EMOM

1) :10-:15sec ring row hod + 3-6 push ups

2):10-:20sec wall sit + 4-8 walking lunge steps

3):10-:15sec side plank/ES + 3 down facing dog single arm reach*

*This is where at the top o the down facing dog you push off 1 arm, really focusing on pressing away and keeping a strong shoulder while reaching your non working arm to your opposite foot.

Then into A

A: Shoulder Press (1rm for the day in 12min)

B: Back Squat (1 rm for the day in 20min (this includes warm up))

C: 50 strict pull ups (Time)

for time:

50 strict pull ups


Friday, September 21st, 2018

CrossFit MSD – CrossFit

A: Metcon (5 Rounds for time)

5 sets each for time:

20/15 cal AB (max 1:20)

8-15 TTB (1 break only)

25-50 double unders (max :50)

8-15 push ups (full ROM and legit reps) (1 break only)***
-rest 3min

***If you really are a push up stud you can do ring dips but only if push ups are solid.

1 break only means scale back as needed with picking the reps that suit you or the movement difficultiy scale back a bit.


Thursday, September 20th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Movement flows to start

then 2 sets of:

:20-:30 wall sit

:10-:20 top of ring row hold

:10-:20 hollow hold

:10-:20 arch hold

*quality on all

then 2 sets

8 single arm high pull /es

5 squats each stance (together, regular wide)

then into complex which will also be what you are doing in todays crossfit style workout just at lighter weights and for time.

A: 3 deadlifts + 3 Hang power cleans + 3 Push Jerks (10min to build to a max set of the complex.)

This complex must be done unbroken.

B: 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 February, 20 2009
To learn more about DT click here

C: Metcon (No Measure)

Cool Down:

10min minimum where everyone needs to be doing easy EASY effort row/ab/walk etc. Just moving for 10min until your HR returns back to normal.


Wednesday, September 19th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

3 rounds

15m high knees

15m butt kicks

15m side shuffle/ES


5 push ups

5 down facing dog to up facing dog

5 air squats

:20-:30sec plank

A: Metcon (AMRAP – Reps)

8 Rounds for total reps/cals:

:30 burpees

:30 rest

:30 box jumps 24/20″

:30 rest

1:00 cal row

:30 rest

:30 dual DB front squats 22.5/15kg

1:00 rest
score is total reps and cals combined after the 10 rounds.


Tuesday, September 18th, 2018

CrossFit MSD – CrossFit

A: Warm-up (No Measure)

15min on the clock for easy effort RTW work:

:30 row/AB/ski etc

:30 skip/DU practice

5 inch worms (on the spot, no push up)

5 lateral step ups /es (high as you can-good knee control)

:10-:20 side plank /es

think of the above like a little mini workout to get you warm and ready for these tough intervals..

A: 6 sets: 1min max effort assault bike (Calories)

-rest 3min

this may look simple, but if you do this correct, it will hurt.

The goal pace is hard and fast, but just saving a touch in the tank so you can repeat your effort. You know this is done right when the rests do not feel long enough but you are able to still produce a solid effort based on your first score each round.

this isn’t 100% effort on the first interval then you have no energy left.

Think 97% for the 1min duration.

B: Metcon (No Measure)

core finisher:

3 sets

10-15 v ups

:15-:30 FLR

10 side plank hip lifts /es *
*assume side plank position with body in straight line and hips on floor, then elevate hips as high as you can to the top of a side plank then lower hips back to the floor. Keep good shoulder position during the entire rep.


Monday, September 17th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

general movement flow to get going

then prepping for A. Think of A as an extended warm up. challenge yourself but stay below your threshold on this, like last week.

A: Metcon (No Measure)

3 sets for quality:

5-8 strict pull ups

:30 hollow hold / bent hollow (no arch in lower back)

5-8 CTB pull ups (skill focus)

5-10 strict HSPU or pike (must be perfect reps, not just an incline style push up-scale back to z press)

6-10 TTB (linking reps only, dial back height if you are not able to link them)

2:00 on any cardio movement your choice

B1: Dual Dumbbell Neutral Grip Bench Press (3 X 8-10 @ 21×1)

rest 1:00

Going to work some DB bench for a few weeks now legends…

B2: single arm DB/KB row (3 X 8-10/ES @ 11×1)

-rest 1:30

good full ROM, also work on keeping your back in a good position. This is with knee and arm on non working side supported on a bench/box.


Sunday, September 16th, 2018

CrossFit MSD – CrossFit

A: Back Squat (6 x 2 @ 20X1)

Every 2:30

Not so heavy that you are failing reps though. If you get to a few sets in and feel its getting to much, drop the weight back please…

Warm-up (No Measure)

Getting in 27 squats for movement flow but today after each section complete 2 down facing dogs really trying to open up the upper back, shoulders etc.

So 3 squats regular stance (fwd, in, out) then 2 down facing dogs into 3 squats wide stance (fwd, in, out) then down dogs then feet together etc…

B: Metcon (Time)

4 RFT (13min cut off):

50 air squats

75 double unders

12 DB Snatch alt arm 30/20kg


Friday, September 14th, 2018

CrossFit MSD – CrossFit

A: Split Jerk (Build to 1rm in 15min )

focus on good form over just getting it overhead anyhow.

B: no hook overhand grip Deadlift (5-5-5-5-5 @ 11×1)

every 2:30

try progress last weeks weight


Thursday, September 13th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

5min on the clock to mix up aero work in :20 efforts then transition.

Do efforts at a tough-ish pace to really get warm and get your body ‘awake’ and ready.

then 3x 6-10 PERFECT push ups, after each set :20-:30 hang from bar

*If these are tough, control lower then knees up today. If easy do a 2020 tempo.

**Still working on this little warm up, taking time to dial in the basics..

then taking 5min to figure out your working weight for the strict press. Won’t take to long.

before we start the partner WOD, we will talk movements, etc, making sure everyone is on the same page and knows what going on also allowing time to warm up and prep for it etc.

A: Shoulder Press (4 x 6-8 @ 21X1)

every 2min

extra set, less reps, progress from last week.

B: Metcon (Time)

Partner WOD

16 RFT of:


6 hang squat cleans 60/40kg

6 bar facing burpees
*Round for round with your partner on this one today. You complete a round, then they complete a round.

**Scale as needed to keep the intensity high on each round.


Wednesday, September 12th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

The goal of these sessions is to plug you in and recharge you as if you are a phone who has a flat battery that needs a recharge… You can’t always go go go.

Quick mobility flow, then lets get into the session

A: Metcon (No Measure)

45min RTW:

1min row/AB/ski/run/double unders

then after every 1min effort complete the following alternating between A, B and C each time.


15m bear crawl

15m walking lunge steps


10m inch worms

15m broad jumps


2 TGU /es


Tuesday, September 11th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

General movement flow to get going

then prepping for A. Think of A as an extended warm up. challenge yourself but stay below your threshold on this. Saving your efforts for the bench and deadlift

A: Metcon (No Measure)

3 sets for quality:

5-8 strict pull ups

:30 hollow hold / bent hollow (no arch in lower back)

3 wall climbs

6-10 TTB (linking reps only, dial back height if you are not able to link them)

1:30 on any cardio movement your choice

B: Bench Press (15min to find a 1rm)

*Must have a spotter when things get heavy

**If you are new (beneched press a less than a total of 5 sessions) build to a touch set of 5, not a 1rm.

C: Deadlift (15min to find a 1rm )

*subtle little flexion of the spine as it gets heavier is okay, but work for holding the best possible form you can.

The coach will stop you if you are moving poorly with the heavier weight.

No ego…

***If you are new (deadlift less than a total of 5 sessions) build to a touch set of 5, not a 1rm.


Monday, September 10th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Barbell skill + Core + Intervals

Movement flow to start

Then barbell skill before starting on the snatch work.

A: High-Hang Snatch (Build to a 3rep max for the day in 15min )

Quality is the main focus today

Goal is progressing from last week, with form first, then weight if form allows.

B: Metcon (No Measure)

6 sets @ tough but sustainable pace, not for time:

10 DB snatch alt 25/17.5kg

:15-:30 side plank/ES

250m Ski/ 200m Runner (alt each round)
– rest no more than :20sec between movment. Each movement should take no more than 1min.

If this has you at 100% threshold, scale back a bit. We want this one to be a challenge but not 100% effort leaving you on your back dying. This should be a challenging, but sustainable repeatable effort. With a touch of ‘pain’


Sunday, September 9th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

’27 squats’ again 🙂

then 2 sets:

10m duck walks

10m bear crawl

10m inch worms

then time to build you BS

A: Back Squat (5 X 3 @ 20X1)

Go every 2:30

You will have 7min to warm up to your first working set before we put the clock on

Now onto 3’s with an extra set….Things are getting real now..

B: Metcon (AMRAP – Reps)

5 sets for total reps/cals:

1min max reps burpees

REST :30

1min max cal row

REST :30

1min max DB box step overs 22.5/15kg 24/20′

Score is total reps and total calories