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… 


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!!!!!


WOD- Thursday the 8th December 2011

Wednesday, December 7th, 2011



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 🙂


WOD- Wednesday the 7th December 2011

Tuesday, December 6th, 2011

21-15-9 reps of:

Wall balls


Box jumps


Finisher: 5min in the primal squat hold


Post time to comments


WOD- Tuesday the 6th December 2011

Monday, December 5th, 2011

Hang squat cleans



Then 7min AMRAP of:

15 sit ups

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


Post heaviest weight and score to comments



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


WOD- Sunday the 4th December 2011

Saturday, December 3rd, 2011


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



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…