CrossFit 42 South

Archive for December, 2011

WOD- Saturday the 10th of December 2011

Friday, December 9th, 2011

The box will be open at 10.15am 

 

Skills session, come in and work on your goats, catch up on a missed WOD or just come in and hang out.. 

This chick is way strong…. The use of her core control is insane… 

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WOD- Friday the 9th December 2011

Thursday, December 8th, 2011

For time complete:

150 KB swings 24/16 kg, every time you break run 200m or 30 double unders

 

Finisher: Tabata pull ups for max reps

 

Story of FRAN!!!!!

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WOD- Thursday the 8th December 2011

Wednesday, December 7th, 2011

Press

3-3-3-3-3

Then 10min AMRAP of:

5 back squats 100/70kg

20 push ups

 

Post highest weight and score to comments

The Long socks are here to stay.. Get onto them or you are not cool lol 🙂

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WOD- Wednesday the 7th December 2011

Tuesday, December 6th, 2011

21-15-9 reps of:

Wall balls

Burpees

Box jumps

 

Finisher: 5min in the primal squat hold

 

Post time to comments

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WOD- Tuesday the 6th December 2011

Monday, December 5th, 2011

Hang squat cleans

3-3-3-3-3

 

Then 7min AMRAP of:

15 sit ups

20 OH walking lunges 20kg (each step is 1rep)

 

Post heaviest weight and score to comments

 

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WOD- Monday the 5th December 2011

Sunday, December 4th, 2011

CrossFit open 11.2 WOD

15min AMRAP of:

9 Deadlifts 70/45kg

12 pushups (hand release)

15 Box jumps 24/20”

compare to CF42s here

Post score to comments

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WOD- Sunday the 4th December 2011

Saturday, December 3rd, 2011

REST DAY!!!!

WOD- Saturday the 3rd December 2011

Friday, December 2nd, 2011

 

There will be an 8am class

Tabata the following exercises for max reps

1-       Hang power snatch 40/30kg

2-       Push ups (hand release)

3-       6m shuttle run (run forward then backwards is 1rep)

4-       Thrusters 40/30kg

A tabata is where you will perform 20seconds of high intensity exercise followed by 10 seconds rest time. Repeat for 8 sets which will be a 4min round.

Rest 30seconds between each set

Post scores for total reps in each round plus grand total score

 

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WOD- Friday the 2nd December 2011

Thursday, December 1st, 2011

3 rounds for time of run 800 meters

Rest 2 min between each effort

 

Post times for each effort to comments

This is a short to the full video on the CrossFit Journal which everyone should subscribe to please…

 

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