CrossFit 42 South

Archive for the ‘CFMSD News and Events’ Category

MSD clothing order – Orders in by Wednesday 18th April 7pm

Monday, April 9th, 2018

Thank you for wanting to represent our latest MSD clothing. We really appreciate your support to MSD and the community.

All orders must be in by Wednesday the 18th April otherwise you run the risk of missing out.

To order your MSD clothing, please comment what you would like to order in the comments section in the following format:


-what you would like, quantity and sizes

-How would you like to pay? (debit your MSD account, paying cash, or for non-members, leave a mobile number so we can contact you to arrange payment)

*Note that the preferred method is debiting your MSD account as this is much easier and we will do this on or after the 19/04/2018 

*for non-members, we will contact you to arrange payment

*Also note that there will be some spares, but to make sure you don’t miss out, get onto this now. We won’t be doing another clothing run until next year. So think that before you know it, summer will be here and you’ll wish you had got a muscle tank too 🙂

*Lastly note to allow 4 weeks after the close of ordering. 

MSD pull over hoodie -unisex $65

MSD zip up jacket -unisex $65

MSD Tee (mens and ladies) $40

MSD muscle tank -unisex $40








MSD ladies razor back tank $40

Sizing charts

Member of the Month for November 2017

Thursday, February 1st, 2018

I firstly want to say how sorry I am for this getting as far behind as it has. It is unprofessional of me, and there is no excuse at all, other than this has just got away from me. So, I’ll be putting out November, December then January within a few days of each other.

I’m sorry for the members who are being put under the spotlight, you should have been acknowledged sooner.

Karin Schleich member of month November 2017

When and why did you start training with us here at Crossfit MSD?
I started late May 2017. My friend Lisa had invited me along a few times and thought that I would enjoy it. I’ve always liked exercising but never really got the results that I wanted so I thought I would give Crossfit a go as I had heard many good things about this particular club – friendly staff, good atmosphere and after going along for a trial I saw the results of the other members and I haven’t looked back since!

What have you achieved since training with us?
Since starting I have improved my strength, flexibility, and confidence. I started out overhead squatting a broom handle and in this short time I have been able to overhead squat a 15 kilo bar! Yay! My strength is developing every day and I hope to soon be able to do a strict pull up and wall climb.

Who is Karin away from the box? Work, hobbies, family life etc
I’m a mum to three girls and Omi to my granddaughter. I currently work two jobs, full time at Tafe and part time at Stella Maris.
I live an active lifestyle, always getting outdoors when I can, spending time with my family down in Strahan out on the boat fishing or taking the bikes out.

What is a fun fact about you?
I have a very bad sense of direction in case you haven’t noticed haha – during the EMOM i am lost after the first rep – so please don’t follow me

What are your goals for the next 12 months?
I would like to master some of the more complex weight lifting moves (all of them), gain better mobility to help with the weight lifting and improve my cardio fitness.

Christmas/New years time table

Thursday, December 8th, 2016

Christmas timetable:
-Friday 23rd Dec (regular times, but no 5:30pm. We will do the 12 days of Christmas WOD)
-Saturday the 24th Dec (Open gym 7-9am)
-Sunday 25th Dec – Tuesday 27th (closed)
-Wednesday 28th – Friday 30th Dec (7am and 4pm classes only)
-Saturday 31st Dec (open gym 7-9am)
-Then normal timetable will resume Tuesday the 3rd Jan 2017

*This is a great time to rest, recharge, spend time with friends and family and get ready for a big year ahead.
If these times don’t work with you, please don’t hesitate to message a coach to see if something can be arranged.

Christmas/new year timetable

Monday, November 30th, 2015

Christmas timetable-2

WOD: Tuesday the 28th July 2015

Monday, July 27th, 2015

So our first full day using Wodify was a success. Still a few things we all need to get used to (myself included) but we all did a great job. Well done crew.

Here is a video that will quickly explain to you how you can record your past workout history e.g. back squat 1rm, CrossFit total, Fran time, 1km row etc. The more you can fill Wodify up with, the better.

Power Clean (3-3-3-3-3)
Not touch and go. Building each set to a max 3 for the day
12min AMRAP of:
9 box jumps 24/20″
15 OH plate lunges 20/15kg
21 sit ups
Log into Wodify for more info and to post result.

Black out week…

Sunday, July 5th, 2015

For the next week we will not be posting the workout the night before. We are doing this for a few reasons. We are calling this a black out week as you will be in the dark about what the WOD is going to be. 

I promise there is no 40min AMRAP of burpees or a 5km run. 

The idea is to stop cherry pickers. This means those who pick and choose the workouts they want to do and don't want to do. Come prepared for unkown and unkowable this week. 

We will post daily still so check the website. We will post Monday WOD on Monday night to upload the results and any updates we need to mention from the website as normal. 

For the comp group, check the other website for you workouts. I won't make any variations to it other than your own scalling as needed. 

WOD: Wednesday the 17th June 2015

Tuesday, June 16th, 2015

CrossFit Class

Warm up

2 sets of:

21 walking lunges (hands overhead)

15 band good mornings

9 strict toe 2 bar



Deadlift 5rm

*Add weight from last week if possible. Otherwise, drop the load back. Hit sets at 80 and 90% of working weight.



3 rounds for time of:

75 air squats

50 sit ups

25 KBS 32/24kg


Comp group


Overhead squats 6-6-6


Barbell Conditioning

Teams of 3:

A. 7min AMRAP of Thrusters:

50 reps at 40/30

50 reps at 50/35

AMRAP at 60/40


3 min Rest


B. 7min AMRAP of Hang Power Clean:

50 reps at 60/40

50 reps at 70/47.5

AMRAP at 85/60


3 min Rest


C. 7min AMRAP of Dead Lift:

50 reps at 80/60

50 reps at 100/70

AMRAP at 120/85

*If you don’t have a team of 3 go in 2s and do 40/40/ME. If you are solo, go 20/20/ME with 1min on, 1min off.



6min AMRAP of:

12 Power Snatch, 40/30

12 Wall Ball

12 Row for Cals

This is Tegan. She has been going hard as fuck since she started training with us. She has even put her name on the board 2 times already. She trains at 5:30am. Keep going hard dude…. 



WOD: Saturday the 13th June 2015

Friday, June 12th, 2015

CrossFit Class

Team WOD

In teams of 3 with one athlete working at a time complete the following:

Row 10km

*1 athlete must be holding the top of a deadlift. For as long as the deadlift is held, the rower can keep rowing. Once the bar hits the floor, they must stop.  The other gets to rest.


Comp group



EMOM for 9min

Min 1,2,3: 2 Hang Squat Snatches

Min 4,5,6: 2 Low Hang Squat Snatches

Min 7,8,9: 2 Hang Squat Snatches



A) In a 10 Minute Window:

1 Mile Run + Max reps of Clean and Jerks 60/40kg


-Rest 3:00


B) In a 7 Minute Window:

800m Run + Max reps of Snatch 50/35kg


-Rest 3:00


C) In a 4 Minute Window:

400m Run, Max reps of Thrusters 40/30kg

New shirts, singlets and hoodies to come. Will be taking orders next week once we have all art work finished. 


WOD: Wednesday the 27th May 2015

Tuesday, May 26th, 2015

CrossFit Class


Back squats


*Add weight from last week



625m run

100 double unders

625m run

75 box jumps 24/20”

625m run


Comp group


A) For time:

Row 500m

100 double unders

row 500m


B) For time:

5 muscle ups

10 ring dips

4 muscle ups

8 ring dips

3 muscle ups

6 ring dips

2 muscle ups

4 ring dips

1 muscle up

2 ring dips

*Ring dips done on same rings as muscle

ups. Last press out on the muscle up doesn’t count as first ring dip.


C) For time:

Run 400m

100 double unders

Run 400m


-Rest 2:00 between A, B and C
















Next year if any of you guys are planning on coming to regionals, I'll have to show you this cake place. AMAZING. If this place was in Burnie, I'd say that that it's "healthy" so we could all eat it lol……. 

Now, get back to your meat and veggies : )


WOD: Thursday the 23rd April 2015

Wednesday, April 22nd, 2015

Happy birthday to Mitch and Brett. Enjoy your day guys…. 

CrossFit Class

Warm up

Run 625m

Row 500m


Then Tabata hip ext lunge stretch as group



3 rounds for time of:

50 sit ups

40 box jumps 24/20”

30 OH lunges 20/15kg

Comp group


A) Power snatch 1rm in 10min


B) Snatch balance 1rm in 10min


C) Push press 1rm in 10min

I’d like to ask for your help Please

Wednesday, April 15th, 2015

We love training you guys and watching you all PB. As a business we need to “PB” as well from time to time. Lately it’s been a bit quiet on the new member front and we would really appreciate it if you would share the word about CrossFit MSD and encourage anyone you think might be interested to come and try a free intro class. We really appreciate your support and understanding.

Easter break: Box closed Fri, Sat, Sun, Mon

Thursday, April 2nd, 2015

Hey guys, remember that the box will be closed over the Easter break. Use this time to rest and recover. A little deload to help your body get back to 100% come Tuesday. 

In this time, go for a big long walks/easy runs, practice some handstands, have some fun, etc. 

We will post on the website Monday evening for Tuesday. 

Enjoy the break and I'll see you all Tuesday for the "CrossFit total". 

WOD: Monday the 30th March 2015

Sunday, March 29th, 2015

Firstly, a massive thank you to Ty for putting on an amazing event on the weekend. Also, thanks to all those who helped him out. You are all a bunch of legends….

CrossFit Class

We are going to use the Easter break as a de-load. This means rest and recover so you can come back fresh and ready to crush it. We will start re-testing Tuesday the 7th April.

During the days off, there may be some open gym time. If you get a chance to come in, take it easy and just work on weaknesses/skills etc. We want you fresh and ready to crush training again.


Warm up

10min AMRAP (moderate pace)

10 overhead squats 20/15kg

100 single skips

10 t2b



3×2 Back squats

*This should be a tad heavier than last weeks 3rm if possible but no failed reps.



50-40-30 of:

Box jumps 24/20”

Sit ups

Comp group

15.5 redo or class WOD


Save money on your membership!

Thursday, March 19th, 2015

You can save 15-20% on your training fees by paying upfront.

6 month up front payment will save you a total of 15% (saving of $144 over 6 months)

12 month up front payment will save you a total of 20% (saving of $384 over 12 months)

Contact Mason for more detials if you are interested in this deal. Just thought I'd share this as some of you may not have been aware of this. 


CrossFit Masters Leauge

Thursday, March 5th, 2015

Ty is organising for this event to happen in Tassie. Please check it out and show your support. If you are an athlete at the box who is 40+ check this event out and talk to Ty to express interest please. 

Basics of the league are over six weeks 1 wod will be released every fortnight athletes have 2 weeks to post their score to the leaderboard much like the open.  There are 3 divisions with movement bench marks listed HERE, athletes nominate which division.  Organizers are planning state finals and a national final.  First WOD is released 18th April 2015.

Click on this banner for more info..

masters league logomedium1

WOD: Wednesday the 25th February 2015

Tuesday, February 24th, 2015

CrossFit Class


Press 3×5

*Add 1kg from last time



12min AMRAP of:

25 KBS 24/16kg

21 t2b

25 KBS

15 t2b

25 KBS

9 t2b

AMRAP wall climbs in remaining time

*Score is total reps completed e.g 123 reps would mean you completed all KBS and t2b and did 3 WC. 

Comp group


Push press 5-5-5

*Heavy but perfect. Build up if feeling good on first working set.



12min AMRAP of:

30 Wall balls

21 t2b

30 Wall balls

15 t2b

30 wall bals

9 t2b

AMRAP muscle ups in remaining time

*Score is total reps completed e.g 123 reps would mean you completed all WB and t2b and did 3 MU. 

Here is a video I have made for you guys talking about some rowing tips. This video explains most of the things that I'm thinking about when I'm rowing. If you are interested in building a bigger engine and would like to do more rowing to do so, please talk to me. 



CrossFit Works Team Comp

Thursday, February 19th, 2015

On the 28th March at 10:30am at the Tassie Health and Fitness Expo CrossFit Works are holding a team comp. One team from each affiliate will be competing in 3 WODs. 
This is on during the Open so I won't be going down myself but if any of you guys are interested in putting a team together talk to me and we can sort it out. 

Attendance report January 2015

Monday, February 16th, 2015

Sorry this is up late guys. 20 sessions or more was 100% for the month of January. We consider 100% as 5 sessions per week. Those with extra are those who come in 6x per week. This takes in to account the public holidays as well. 


Reflect and Acknowledge 2014

Friday, December 5th, 2014

Neuroscience research provides evidence that behavior that gets rewarded gets repeated. In this, the season of giving we invite you to share on our wall of acknowledgment. Acknowledgment assists the strengthening of positive neural pathways for both the giver and the receiver.

1. Take a moment to reflect over the past year and post publicly your thanks to a training buddy or a congratulations for an inspiring moment you have witnessed someone go through at the box.

2. Take another moment to acknowledge yourself privately, what have been your top three wins this year in regard to training? Acknowledgment of self is a skill that must be practiced every day to be able to genuinely acknowledge others.

3. Alternatively you might like to go up to that coach, training buddy or partner left at home looking after the kids while you’re at the box and let them know specifically what they do that you really appreciate.

4. Make a commitment to turn up the volume on acknowledgment of self and others in your world in 2014 and enjoy reaping the positive results.

Post your acknowledgments to comments. 

Tasmanian Strength Festival

Thursday, September 11th, 2014

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