CrossFit 42 South

Archive for November, 2011

WOD- Thursday the 1st December 2011

Wednesday, November 30th, 2011

Yeeeeow Christmas is around the corner now crew……



50-40-30-20-10 reps of

Double unders

Sit ups

Post times to comments


What makes this pic even cooler is he hit a new PB on the weekend.. Well done Snarey


WOD- Wednesday the 30th November 2011

Tuesday, November 29th, 2011



Optional finisher max effort handstand hold


WOD- Tuesday the 29th November 2011

Monday, November 28th, 2011

5 rounds for time

15 pull ups

15 push press 40/30kg

20m bear crawl


Post time to comments

This is just plain silly……


WOD- Monday the 28th November 2011

Monday, November 28th, 2011

First let me say no cherry picking… Show up with no excuses!!!!!


7x 100m hill sprints on the minute every 3min


Post fastest and slowest sprint times in seconds


WOD- Sunday the 27th November 2011

Saturday, November 26th, 2011

Rest Day… Big week crew… Rest up and gear up for tomorrow 🙂

WOD- Saturday the 26th November 2011

Friday, November 25th, 2011

GOATS day… Come in and work on a weakness, perform a WOD you missed out on during the week or have a crack at a bench mark WOD. Just make sure that whatever you decided to do that it's approved by the coach..


Open Gym from 10-11.30am

We all do this… Get yourself sorted before texting


WOD- Friday the 25th November 2011

Thursday, November 24th, 2011

Happy Friday crew 🙂

5min max tyre flips (for reps)

5min KB farmers walk 2×24/16kg (for distance)

5min max pushups (for reps)

Blaze getting inverted, G thinking "WTF have I got myself into" and Karli about to nail her box jumps


WOD- Thursday the 24th November 2011

Wednesday, November 23rd, 2011

15min AMRAP

30 double unders

10 OHS 40/30kg


It's because you're blacker then me isn't it.. Good work man…


WOD- Wednesday the 23rd November 2011

Tuesday, November 22nd, 2011


21-15-9 reps of

Thursters 42.5/30kg

Pull ups

Check this out.. This crew of athletes will make "FRAN" their BITCH lol…


WOD- Tuesday the 22nd November 2011

Monday, November 21st, 2011

Push press


Then tabata push press 40/30kg (take weight from the ground). A tabata is a 4min round where you do 20seconds of work followed by 10seconds of rest for a total of 8 rounds. Your score will be the total amount of reps complete in all 8 20second intervals.


WOD- Monday the 21st November 2011

Sunday, November 20th, 2011

5 rounds for time


200m run

10 box jumps 24/20”

Karli rocking the back squat.. GET SOME


WOD- Sunday the 20th November 2011

Saturday, November 19th, 2011

Rest day………….

Gymnastics session at Zodiacs $10 per head. Let's get our gymnastic on 🙂 yeeeeeow


Leah…. If Jason can learn to back flip on his first day I want to also 🙂

WOD- Saturday the 19th November 2011

Friday, November 18th, 2011

10min OHS Skill work

10min Snatch Skill work

2 efforts of max push ups resting 2min between each set

WOW this is why this guy is the fittest man on earth. 100kg Grace WOW

WOD- Friday the 18th November 2011

Thursday, November 17th, 2011

Tabata the following exercises…. 1 round of a Tabata is 8 rounds of 20seconds work time followed by 10 seconds of rest time.

Tabata 1- Burpees

Tabata 2- Pull ups

Tabata 3- KB swing 24/16kg

Tabata 4- Double unders

Each exercise will be scored the lowest amount of reps completed in each of the 8 intervals in that Tabata. The score is the total of the scores in all 4 stations.


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Luis and his first kipping pull up.. Awesome work man


WOD- Thursday the 17th November 2011

Wednesday, November 16th, 2011


Back squats, trying to go heavier in each set

Then complete the following…..

1.6km Run for time


Post loads for all sets and time for run to comment…


Here are Nicole, Hayley and Bev all in sync during their KB swings…. 🙂


WOD- Wednesday the 16th November 2011

Tuesday, November 15th, 2011


3 rounds for time of:

400m run

21 KB swing 24/16kg

12 pull ups


Post time to comments


Good old G showing us his skills. "F%$K CrossFit, I'll rock this bike" lol


WOD- Tuesday the 15th November 2011

Monday, November 14th, 2011

5 complexes for time of-

9 deadlifts 60/40kg

7 power cleans

5 front squats

3 push press

5 burpees

1 complex is when you complete all the above exercises without breaking grip and then complete the burpees. If you are to break grip you are to stop and start over from the start and complete your 5 burpees as a punishment.


Now I have put this one up before but I think everyone can have a better look at this. Chris Spealler explains what needs to happen in your attempt to get your double unders down..



Awesome work guys


WOD- Monday the 14th November 2011

Sunday, November 13th, 2011


15min to find your 1RM Deadlift

Then complete the following….

10min AMRAP-

12 KB swings 24/16kg

 6 pull ups


Post Load and time to comments

WOD- Saturday the 12th November 2011

Friday, November 11th, 2011

1rm press

1rm push press

1rm push jerk

The idea is to find build up to your 1rm on the press then when you cant lift any heavier move onto the push press where you will be able to go up in weight and then the same for the push jerk


Post loads for all 3 to comments

This is the push jerk. Watch this video to get a better understanding of what needs to happen so when we get into our lifts today you will have a feel for it 🙂

WOD- Friday the 11th of November 2011

Thursday, November 10th, 2011

All CrossFit classes will be canceled today but, Salty will be running a Storm Fit Fix Bootcamp workout at 6.15am for anyone who still wish's to get a WOD in. So make the most of it and get around it please.

To make up for the loss of the CrossFit WOD we are having a class Saturday morning at 10am so please get around it. This will also be a test to see if you guys would make use of a Saturday morning class from time to time 🙂


Homework for the day….

Let's spend some time on Mobility today if we can… We want to try spend at least 10min everyday 🙂