CrossFit 42 South

WOD: Friday the 23rd May 2014

An awesome testimonial from Squirt (Justin)

"Everyone get about crossfit MSD. Roughly 3 Years ago I showed up to pcyc and wondered why you guys were lifting weights in the car park and running laps around the street.. I thought to myself, is this for me? Is this something I could see myself doing? Next thing you know im filling out a waiver form and starting my first ever crossfit wod. 

Never felt so sore in my life! Crossfit has changed my life and I wouldn't be where I am today!

So to anyone who is looking for a good gym to attend crossfit MSD is where it's at! Crossfit MSD offers great 1 on 1 customer service and a friendly environment to work in!

And id also like to thank you Mason for getting me to where I am today with my training. Means alot! And consider you one of my closes mates. 




Back squat 3×5

*Heavier then last time by 2.5kg



40 OH plate lunges 20/10kg

80 wall balls 9/7kg

1,200m run (run 800m + 400m)



3x 1:00 plank holds

-rest :30




Power snatch 1rm



A) Front squat 1rm


B) EMOM for 10min of:

1 legless rope climb

6 pistols (alternate legs)



In 10min

Run 1.6km

Then in the remaining time AMRAP double unders


Then roll and stretch your calfs good. Use voodoo bands etc…



4 Responses to “WOD: Friday the 23rd May 2014”

  1. Nikki says:

    Power snatch – 60kg wasn't pretty but il take it 

    front squat – 105kg dropped 110kg wasn't my fault 

    EMOM- legless rope climb, 6 pistols – FUN ????

    1.6k run amrap double unders – iPad went flat, no time noted 50 double unders done. 

    muscle ups 

  2. Lucy says:

    Power snatch -55kg

    front squat-100kg

    emom-4rounds legless the rest with llegs 

    conditioning-120double uunders

    felt pretty shit today tired and no energy but got it done

  3. G says:

    Regional Diaries – Day 1

    Over the next 3 days I will b having a 1 on 1 battle with mason for Crossfit MSD Regionals supremacy. We are doing this purely because mason wants to compare himself with actual regional results! and I am doing it just because, well, because im stupid and figure a few workouts each day will be fun….. 

    First of all I had to hit a max hang snatch in 6mins, after warming up well, was then forced to rest 5mins, which quickly became 10, then was given 3x2min windows to hit a max weight, my first lift was 70kg, I wanted a made lift to begin with, just to prove, if I went to regionals I wouldn't finish last in this event!! Unfortunately I went on to miss my next 2, think the cool down got the better of me, failure (get back in your box G)

    My 2nd event was a max effort handstand walk…, I am 187cm, I do not handstand walk! I decided to forfeit this event at the risk of compressing my spine and ending my weekend 2 days early, and I wanted to give mason a chance!! Hahaha,

    Event 3 was Nasty Girls v2. For those of you that are uneducated, it is as follows: 3 Rounds – 50x Pistols, 7xmuscle ups, and 10x hang power cleans 80kg. WELL, without stating my time, let me tell u something, Rich Froning would've completed this event, cooked down, went to church, then got home in the time it took me! His finishing time wasn't much slower than my first round… 

    Anyhow, the first days competition is over, I went into lunch with a lead over Mason, mainly due to the fact he was yet to do event 3.. However happy to have survived day 1. Peace out 

  4. Mitch says:

    Power snatch- 60kg 

    front squat- 105kg

    EMOM and cond- ran out of time, too much talking. Thought I'll do it tomorrow.. Looks like  I'll be busy tomorrow now!