CrossFit 42 South

Archive for December, 2011

WOD- Friday the 30th December 2011

Friday, December 30th, 2011

Skills

Hang power snatch skills for 15min trying to get a PB

WOD

15min AMRAP

5 power snatch 60/40kg

10 pull ups

400m run

Finisher:

Tabata burpees for max reps

 

Post weight, rounds and reps to comments

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WOD- Thursday the 29th December 2011

Thursday, December 29th, 2011

Strength

Overhead squats

3-3-3-3-3

WOD

21-15-9 of:

OHS 42.5/30kg

Push press

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WOD- Wednesday the 28th December 2011

Wednesday, December 28th, 2011

 

WOD

100 touch and go deadlifts 100/70kg

Every time you break grip complete 7 box jumps then resume from where you was.

  

Scale as needed

Post times to comments

Get your stretch on boys….

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WOD- Tuesday the 27th December 2011

Tuesday, December 27th, 2011

WOD

5 rounds for time

15 push ups

20 squats

20 sit ups

 

post times to comments 

WOD- Monday the 26th December 2011

Monday, December 26th, 2011

BOXING DAY- CLOSED

WOD:

10push ups

10 squats

9 push ups

9 squats

8 push ups

8 squats

follow this rep scheme until you get to 1 then work your way back up

The feeling a lot of people may be feeling today πŸ™‚

WOD- Sunday the 25th December

Monday, December 26th, 2011

CHRISTMAS DAY….. Rest day…. Spend time with the family and have fun

WOD- Saturday the 24th December 2011

Saturday, December 24th, 2011

Christmas Eve… Yeeeeow…. 

Open gym at 10.15am come in and say hi before christmas 

WOD- Friday the 23rd December 2011

Friday, December 23rd, 2011

4.30pm class tonight also then open gym tomorrow morning at 10.15m

WOW. It's the day before the day before christmas. WOW.

 

Merry Christmas everyone. We have had such an awesome time coaching all you guys. Thanks for making my CrossFit Dream a reality. We love you all and we are very proud of you. Kick ass and have an awesome Christmas. J

 Skills/Strength

Snatch Balance skills

Take 20min to find a PB. E.g a 1rm, 3rm etc.

 WOD

Tabata Bottom to Bottom squats. Your lowest amount of reps will be your score

Then without any rest 1.6km run for time

 

Post weights, tabata score and run time to comments

 

This video is a much watch… EPIC!!!!

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WOD- Thursday the 22nd December 2011

Thursday, December 22nd, 2011

WOD

10min AMRAP of:

6 thrusters 42.5/30kg

6 Burpees

6 pull ups

 

then…

 

10 min working on Turkish get up for max weight. For the weight to count you must get the rep on both sides


Post scores and weights to comments
 
If you are having trouble with weight loss please read this article from Marks Daily Apple here
You will smug a blokes white board won't ya lol… 

WOD- Wednesday the 21st December 2011

Wednesday, December 21st, 2011

Strength

Back squat- 5-5-5

 

WOD

3 Rounds for time

5 HSPU

35 squats

400m run

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WOD- Tuesday the 20th December 2011

Tuesday, December 20th, 2011

 

Skills

Double unders/Pistols

Goals- Max unbroken double unders

 

WOD

6 rounds for time of:

5 clean and jerk 60/40kg

30 double unders

 

Finisher: 5 min max double unders

 

Post scores to comments

Sneaky rest time…… πŸ˜›

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WOD- Monday the 19th December 2011

Monday, December 19th, 2011

Strength

Deadlifts-

3-3-1-1-1

WOD

7min AMRAP-

7 deadlifts 100/70kg

7 box jumps 24/20”

 Compare Deadlifts to last time here Post Load and time to comments

Hmmmmm??? Who would you rather be? 

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WOD- Sunday the 18th December 2011

Sunday, December 18th, 2011

Rest day…….

WOD- Saturday the 17th December 2011

Saturday, December 17th, 2011

Open box at 10.15am

work on skills, catch up WOD, mobility etc.. 

Even Mikko (a very good CrossFitter) has trouble with the double unders but he learns them none the less

WOD- Friday the 16th December 2011

Friday, December 16th, 2011


 

WOD

This workout honors the loss of Australian Commando, Brett Wood MG. We will push ourselves to our limits in his honor.

 

“Brett Wood”?

5 rounds for time of:

400m Run?

10 Burpee Box-jumps, 24”/20”?

10 Sumo Deadlift High-Pull, 42.5kg/30kg?

10 Thrusters, 42.5kg/30kg?

Rest 1 minute

 

Post times to comments

 

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WOD- Thursday the 15th December 2011

Thursday, December 15th, 2011

 

WOD

Over Head Squats:

30min to work on your OHS and try to find your 1rm

 

Post loads to comments


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WOD- Wednesday the 14th December 2011

Wednesday, December 14th, 2011

 

WOD

“CINDY”

20min AMRAP of:

5 pull ups

10 push ups

15 squats

 

Finisher:

Max distance handstand walks or hand stand hold against a wall. Your aloud multiple efforts

 

Post times and distance to comments

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WOD- Tuesday the 13th December 2011

Tuesday, December 13th, 2011

 

Front squats

5-5-3-3-1-1

 

then ….

 

Tabata push ups for total reps

 

Compare front squat weights to HERE

 Post weight for each set and your tabata score to comments

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WOD- Monday the 12th December 2011

Monday, December 12th, 2011


Buy in: 50 box jumps 24/20” then complete the following

 

3 rounds of:

21 deadlifts 70/45kg

400m run

 

Buy out: 50KB swings 24/16kg

 

The workout will begin as soon as you start your buy in and once you complete your buy out.

 

Post times to comments

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WOD- Sunday the 11th December 2011

Saturday, December 10th, 2011

Rest day…..