CrossFit 42 South

Archive for the ‘CFMSD Workout of the Day’ Category


Wednesday, July 25th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

15min on the clock

:40 sec row/run/ski/AB

*After each set, :10-:20 dead hang + 6-10 cossack squats ROM focus and quality

then 3 sets of:

3 vertical jumps

2 broad jumps

-Be athletic and powerful on your jumps

A: Tabata row for meters (Distance)

Tabata row for max meters.

A tabata is 8x:20 work, :10 rest.

Come to a complete stop when the clock signals rest.

B: Farmer’s Carry (5 x 30m in 15m sections )

Go every 2:00

Progress weight from last week


Tuesday, July 24th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Quick mobility flow before we get into todays session

A: Metcon (No Measure)

45:00min on the clock @ easy-is effort

20/15 cal row/AB/ski/run

*After alternate between the following

– 1 TGU/es at tough weight

– 15m burpee broad jumps (being athletic and springy)

-10 pallor press/ES

So yo do your aerobic work then one of the 3 movements, then another set of aerobic calories then the other of the 3 movements etc.
Getting in some good aerobic work while taking care of your body with some mobility/movement flows.

Going hard is good, but so is going easy. Allow your body to build that aerobic base and walk away feeling good, not beat up.


Monday, July 23rd, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

3 sets:

15m bear crawl

15m walking lunge (with big reach OH)

5 downward dog to upward dog (hold for :5sec)

1 min aerobic work of your choice

Then getting a barbell and start moving working on the snatch for 5min before we put the clock on with you coach. We will then strip the weight back and do the same for our clean and jerk.

If you aren’t confident with these lifts, sped time getting in reps at a lower weight to practice your skill rather than trying to force up big weights with shitty form.


A: Snatch (15 min to find 1rm for the day )

If you dont have the ability to full snatch but can OHS, do a power into OHS, working on catching deeper and deeper getting more comfortable.

If you are unable to OHS safely, Power Snatch is perfectly okay for you.

B: Clean and Jerk (15 min to find 1rm for the day )

*Full clean and jerk of choice. Push or Split Jerk. Again if no full clean, can work power clean into front squat/full clean.


Sunday, July 22nd, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Class will start 5min in, so if you are in early use this time to be doing some general aerobic work to warm up and break a slight sweat.


3 sets of:

5×1 and 1/4 goblet squats

5 SL DB RDL’s (DB in opposite hand, Please make these controlled with perfect form and balance)

Then spend a few minutes working your front rack position by doing some ‘full grip’ front squats with an empty bar. Getting in any mobility between as needed. Speak up so a coach can help you address where you are lacking mobility so you can do your homework.

Then into Front Squats.

A: Front Squat (5rm for the day in 12mins. )

12min isn’t to long. So work quickly, but be smart. If it’s there, go for it. If not, just get in a few ‘quality’ working sets rather than forcing something that isn’t there.

B: Fran (Time)

Thrusters, 95# / 65#
weights : 42.5/30kg

Please scale as needed. Thruster weight is heavy, reduce the weight if needed. Pull ups are hard but you can do them rx? Then do less reps and build them over time.

This workout is meant to be a 3-5min workout. It is a TOUGH effort. Meaning more time working out and less time resting. You will have a 10min cut off time.

Challenge yourself, but scale as needed.

Saturday – Partner WOD

Friday, July 20th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

general warm up


5 sets ALL out

:10 AB

-rest 2min

Goal is to see how fast you can go. Trying to find your max wattage and RPM.

Make a note of this pace as this is a great way to show your ‘readiness’ for a training day. If you pace is WAY down, then that day you need to take it easier and if another day it is way up, there is a good chance it will be a good day.

You can just do 2-3 efforts a few times per week to see where you are at if you want to.

A: Metcon (Time)


100 KB swings 24/16kg

100 box jumps 24/20″

80 KB swings

80 box jumps

60 KB swings

60 box jumps

40 KB swings

40 box jumps

20 KB swings

20 box jumps
*The non working athlete must complete either 200m run/row/ski/ before they can switch it up with their buddy.

Try to mix up what you do.


Thursday, July 19th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Good general warm up, then we will get you on a barbell quickly to practice on the HPS

We will then have a bit of time before the AMRAP to dial in your scaling options if needed etc.

A: Hang Power Snatch (Build to a heavy 5rm in 10min)

leaving room in the tank. Just making it feel good…

Get in some sets here.

B: Metcon (AMRAP – Rounds and Reps)

30min AMRAP:

200m run

2 rounds of ‘cindy’

250/200m ski

2 rounds of ‘cindy’

15/10 cal AB

2 rounds of ‘cindy
cindy is:

5 pull ups

10 push ups

15 air squats

Be sure your reps on all are legit. No shitty wormy push ups, or shallow squats etc.

Form, then speed.

Rx +



*can’t scale the Rx +

be mindful if you need to wait for a machine to free up. Use that as your ‘rest’. You will apprecaite it. If you are going super fast, you get right of way today to ‘lap’ someone.


Wednesday, July 18th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

10min on the clock to AMRAP the following:

10m bear crawl slow and controlled

10m bear crawl hips higher and faster

10m burpee broad jumps

10 band good mornings

A: Deadlift (5-5-5-5 @ 11X1)

-rest 2min-

heavy but perfect form. Form is the limiting factor, not how much you think you can actually lift.

Have fun with this though 🙂

B: Farmer’s Carry (5X30M IN 15M SECTIONS )

go every 2min

go heavy here, use handles with the KB and DBs aren’t heavy enough for you.

working on grip and your ability to move heavy weight around, not just lifting and placing it down again.


Tuesday, July 17th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

15min RTW

:30 run

:30 row

:30 ski

:30 AB

*After each station deep lunge flow + downfacing dog approx :30 total

Getting warm and sweaty ready for laying it all on the line for the tabata intervals

A: Tabata Air Bike for max cals (Calories)

Tabata Air Bike for max cals.

A Tabata is 8x:20 work, :10 rest.

In the rest, stop peddling. Place feet on the peg.
-rest 4-5min before starting on the quality work-

B: Metcon (No Measure)

4-5 rounds NFT but quality:

6-10 strict pull ups

2 TGU /es

10-15 v ups


Monday, July 16th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mobility flow


3 rounds

10-15 wall balls

5 SA upright row with DB

:30sec sprint AB/Row/Run/Ski

A: Thruster (5-4-3-2-1)

-rest 1:30

building each set, record weight on each set. If you fail a rep in that set, then it doesn’t count to your score and you miss out on that set too. Be smart on weight choice per set, but have a crack.

A: Thruster (5-4-3-2-1)

-REST 1:30-

A: Thruster (5-4-3-2-1)

-REST 1:30-

A: Thruster (5-4-3-2-1)

-REST 1:30-

A: Thruster (5-4-3-2-1)

-REST 1:30-

B: Metcon (Time)


20 DB thrusters

20 DB power cleans

20 DB front rack reverse step lunges

20 single arm DB snatch alt arms

20 dumbell push press

*EMOM 5 burpees, workout will start on the DBs.
22.5/15kg DB /hand for all movements but the DB snatch is single alt arms

scale weight if you are unable to do at least 10 UB thrusters with weight have in mind.


Sunday, July 15th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

4-5 sets

10m high knees

10m butt kicks

:15-:20 side plank /es

Then prep for the EMOMs

A: Metcon (AMRAP – Rounds)

2 rounds :

4min EMOM

15/10 cal row

4min EMOM

12 TTB

4min EMOM

15/10 cal AB

4min EMOM

3 wall climbs
this is all done one after the other with no rest between for the 2 full rounds which is 32min EMOM total. You stay on one station for the reps then move on to the next. There is no rest between stations.

Score will be total completed rounds.

Scale reps as needed to be able to compelte the work each round.

Rx + option

18/13 cals for row and AB

15 TTB

5 wall climbs


Friday, July 13th, 2018

CrossFit MSD – CrossFit


3 sets for quality of:

:20-:30 hollow hold

:20-:30 arch hold

5-8 scap pull ups

5-8 scap push ups

A: CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar
Score is total reps

B: Deadlift (10min to build to a tough, but not max 5rm TnG. )

Not a slam, bounce and go!

Heavy, but perfect form


Thursday, July 12th, 2018

CrossFit MSD – CrossFit

A: Bench Press (Find 5rm for the day @ no tempo just good form )

no bouncing off your chest though, keep tension, good form but get after it….

B: Double Tabata Burpees (AMRAP – Reps)

16x :20 on, :10 rest (double tabata)of:

Score is total reps

We have done this a while ago. Some may have an old score, but if not, today is your baseline for this test.


Wednesday, July 11th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

5 rounds

15m bear crawl

3 broad jumps

5 goblet squats @ 32X1

A: Back Squat (5rm for the day (no tempo) in 15min)

If you arnt feeling it today, don’t force it please. If you are newer, you are better getting in sets of 5 reps at sub maximal, rather than trying to push yourself to far.

Be smart, have fun, see what you end up with.

B: Dumbbell by side step ups (5×10/ES @ slower down than up )

-Rest 1min between legs-

Heavy but perfect step up and down form. Controlled reps, not loosing balance, even work from side to side.

Use you regular strep up height which is box about knee cap or just above.

If this height is hard, don’t add weight.


Tuesday, July 10th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Not much specific warm up here.

Bit of general movement flow, barbell movement. Getting in 2 rounds of 3-5 reps of each movement.

Today you can share bars as while someone is doing the 1min work, the other can be on the bar. Just so there isn’t barbells everywhere.

A: Metcon (Time)

45min RTW @ easy-ish pace:

1min run

10 power snatch (form over load)

1min ski

10 snatch balance (form over load)

1min airbike

10 power cleans (form over load)

1min row

10 push jerks (form over load)
For the weightlifitng, the weight is no more than 40% of your 1rm… The goal is to practice the lifts with good form and control.

Really own these lifts today.

This is a nice blen of aerobic work with some barbell skill sprinkled in.

Remember it doesnt always have to be heavy and or fast to get the correct dose.


Monday, July 9th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

15min on the clock

Rotate through

20m high knees

20m bear crawl

1min AB

:30sec hollow hold

:30 sec goblet squat hold

1min row/run

Lunge flow

A: Metcon (AMRAP – Reps)

12 min AMRAP

1000/750m row (4:30 time cap)

50 burpees

50 KBS 32/24kg

max box jumps in remaining time 24/20″
-Rest 6:00-

B: Metcon (AMRAP – Reps)

12min AMRAP

60/40 cal AB (4;30 CAP)

50 dumbbell strict press 15/10kg /hand

100m bear crawl

max rep TTB in remaining time


Sunday, July 8th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

5 min on the clock

1min run

1min row

1min ski

1 min AB

*bounce around for 15min putting in 1 min work on each, keep this aerobic, meaning sustainable effort.

This is just a nice long cardio warm up before some quality lifting work.

Burning off some weekend calories in the warm up ha…

Then you should be very warm and we will get under a barbell ready for our Front Squat work.

A: Front Squat (5-4-3-2-1 @ 22X1)

-rest 2min-

Each set gets heavier. First set is at about that 75% 1rm mark, maybe a bit more. Score is weight on each set today and note that you did it with a 22X1 tempo.

A: Front Squat (5-4-3-2-1 @ 22X1)

A: Front Squat (5-4-3-2-1 @ 22X1)

A: Front Squat (5-4-3-2-1 @ 22X1)

A: Front Squat (5-4-3-2-1 @ 22X1)

B1: Dumbbell Walking Lunge (5 X 16 steps)

-Rest :30sec-

DB by side, perfect lunge steps. Try to avoid your hips shooting up as you stand up and over into the next rep.

B2: strict pull up (5 x ME UB reps @ quality over reps, no set tempo)

-Rest 1min-

Should be aiming for 5+ reps today. If you have 15+ reps, do strict C2B today.


Friday, July 6th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

Today all about about a VERY hard effort. Simple stuff to really be able to put the put down and just go get after it.

We will run A in waves of 4 today…. Once you are done, rest your 6-8min before starting on B.

A: Metcon (Time)

For time (6min cut off):


cal row

cal AB
short cut off time meaning you need to be pushing HARD…… Do less cals if needed. Maybe 15-12-9?

-rest 6-8 min before you start on B

B: Metcon (AMRAP – Reps)

6 sets for total reps:

:30 burpees

1:00 rest
goal is you go AFAP on the burpees…. No pacing, just going for it.


Thursday, July 5th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

5 set

row :20 tough-ish pace

:30 plank hold (TIGHT)

10 band good morning (perfect and snappy)

A: Deadlift (5-5-5-5 @ 11X1)

-rest Go every 3min,

Start about 75% 1rm or estimated 1rm. Build each set, but form is your limit, not how much you can actually lift unless your form matches your weight selection.

B: Metcon (Time)

For time:


goblet squats

DB snatch alt

-REST 5:00-


goblet squats

DB snatch alt
30/20kg DB

Score is total time. Scale as needed. Should be able to keep a ‘keep on moving’ pace, not an ‘OMG, this DB is to heavy to move pace’….


Wednesday, July 4th, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

quick general movement flow then talking about the ski ergs and runners

A: Metcon (No Measure)

45min on the clock @ easy-ish effort: Please don’t try to push this to hard, not everyday can or should be done at that middle to high intensity. Contary to your beleif of having to go harder to be better or get fitter, you can actually make yourself less fit, sicker and overall more unhealthy if you try to workout at high intensity everyday. This is why we like to some days only lift, some days do this long slow easy work, other days we go hard too. It all just needs to blend, that said, have fun today on new stuff (runners and ski ergs)

:45 row

10-15m bear crawl (half distance forward, other half backward)

:45 AB

10-15m walking lunge steps (half distance forward, other half backward)

:45 ski erg

10-15m inch worms

:45 air runner

10-15m duck walks
where we have ski/run/AB/row, you can do them in any order. Just getting a good play on the new runners and ski ergs today

*On the going backwards on the lunge and crawls, be aware of where you are and take your time to try coordinate this movement.

*On the crawls, it is very important your back is flat and level with shoulders. Knees just off the ground and minimal movement side to side at the hips


Tuesday, July 3rd, 2018

CrossFit MSD – CrossFit

Warm-up (No Measure)

12min on the clock

1min row

:30-:45 plank hold

10m inch worm

10 scap pull ups or hang from bar active hang :20

10 wall facing squats (hands up reach up)

then taking some time to dial in todays workout before we start


To get the correct flow on this workout and to allow everyone to do the workout in the order as written, we will stagger the starts by having 4 athletes go then on the next minute, another 4 going etc..

Just be sure that you are very quick to get on and off the AB please.

If there is 12 or less athletes, we will put a 1min gap between each wave of athletes to keep the AB minute more free.

Set up today should be as minimal as possible, meaning 4-5 boxes will be enough, just flip the height as needed. Same for the DBs.

A: Metcon (AMRAP – Reps)

3 rounds for total reps:

1min dumbell thrusters 22.5/15kg

1min burpees

1min pull ups

1min box jumps 24/20″

1min cal AB

1min rest
scale the weights, pull ups, heights etc to be able to get at least 10+ each each minute.

for the new athletes in today, there will be scaling options to suit your fitness level. We are all at a different stage in our fitness journey but we all share the ride together. We will meet you where you are at.

B: Metcon (No Measure)

cool down:

time for easy row, AB, walks etc…. Talking as a group, bit of mobility, get yourself feeling good after this tough workout