CrossFit 42 South

Archive for October, 2011

WOD- Tuesday the 1st of November 2011

Monday, October 31st, 2011

WOW it's November already… That means a new challenge. Look below to find out what it is 🙂


7 rounds for time of…


1 round of Cindy

5 Deadlifts 100/70kg


1 round of “Cindy” is

-5 pull ups

-10 push ups

-15 squats


post time to comments

Maintains lumbar curve, head in a neutral position (not looking up or down but straight ahead), knees tracking over toes, weight in the heels, hips higher then knees, bar close to the body and everything is locked down nice and tight. 

Also guys the new monthly challenge is working on the squat hold. Try to accumulate 30 seconds in day 1 (today) then keep going up in 30second blocks until we can hang out there for 15min. Watch this video to get an idea of what to do 🙂

WOD- Monday the 31st October 2011

Sunday, October 30th, 2011

Happy Monday Team MSD.. Hope we all had an awesome weekend and for everyone who done "Murph" yesterday well done. I hope you're not to sore hahahaha 🙂


5 rounds for time of…..

-15 thrusters

-15 pull ups

-400m run


Post time to comments



WOD- Sunday the 30th of October 2011

Saturday, October 29th, 2011



1.6km run

100 pull ups

200 push ups

300 squats

1.6km run

you must start and finish with the 1.6km run and you are able to complete the pull ups, push ups and squats anyway you like.


post time to comments

Someone may have a visit from "Pukie" during this WOD. Who knows how hard you guys partied the night before 🙂

WOD- Friday 28/10/2011

Thursday, October 27th, 2011

7 rounds for time of….


15 KB snatch 1arm 20/16kg

15 Wallballs 9/7kg

15 KB snatch 1arm


then max hand stand hold


Post times to comments

She thought this was the funniest thing ever. This is why this is funny lol Good on ya Liso 🙂

WOD- Thursday the 27/10/2011

Wednesday, October 26th, 2011

Push Jerk- 3-3-3-3-3


Then complete 5 rounds of…..

200m run

5 burpees


WOD- Wednesday the 26/10/2011

Tuesday, October 25th, 2011

Tabata the following….. Lowest reps completed in each 20seconds will be your score for that tabata. You will receive 90 seconds rest between each Tabata..


Tabata 1- Toe 2 Bar


Tabata 2- Burpee Deadlifts 90/60kg


Tabata 3- Push ups (hand release)

Guys you can all learn from this kid… This is how it is meant to be done. Then as a society we become lazy and become quad dominate and then doing something as simple us sitting and standing become really hard. At the end of the day the squat is just your bodies ability to sit and stand efficiently. CrossFit will teach you efficiency 🙂

WOD for Tuesday the 25/10/2011

Monday, October 24th, 2011

For time complete the following……


5 rounds for time of:

12 Sumo Deadlift High pulls 50/35kg

6 push press 50/35kg

30 double unders (sorry guys but we need to get better lol)



3min AMRAP of

Box jumps 30/24"


Post time and reps to comments….

WOD: Monday the 24/10/2011

Saturday, October 22nd, 2011


15min AMRAP of….


13 KB Swings 20/16kg

13 Front squats 60/40kg  (take weight from ground)

13 Push ups


Post scores to comments section