CrossFit 42 South

Archive for January, 2012

WOD- Wednesday the 1st February 2012

Tuesday, January 31st, 2012

 

WOD

Tabata the following pairings for max reps:

  • Pushups/ pull ups
  • Squats/sit ups
  • Double unders/ box jumps

You will do each pairing going for total reps of the 2 movements before moving onto the next tabata. You will receive 1min rest between tabatas.

Finisher:

Carry a 20kg bar 600m for time

 

Post total reps for all 3 tabata intervals plus your total. Post time for the finisher

(more…)

WOD- Tuesday the 31st January 2012

Monday, January 30th, 2012

WOD

“McGhee”

30min AMRAP of:

5 deadlift 125/87.5kg

13 push ups

9 box jumps 24”

 

Post rounds to comments

You may have seen this video but its worth watching again.  (more…)

WOD- Monday the 30th January 2012

Sunday, January 29th, 2012

 

WOD

For time complete:

100 thrusters 42.5/30kg

 

every 2 minutes on the minute do 5 burpees

 

Post times to comments

dale will swing a KB. This is the 44kg BEAST

(more…)

WOD- Sunday the 29th January 2012

Saturday, January 28th, 2012

REST DAY-

Spend some time with family and friends. Have some fun and rest up ready for another big week tomorrow

What is your excuse to not train?

WOD- Saturday the 28th January 2012

Saturday, January 28th, 2012

OPEN BOX- 10am

 

Come in and do a catch up WOD, work on your goats etc. 

(more…)

WOD- Fri the 27th Jan 2012

Thursday, January 26th, 2012

WOD

“KAREN”

150 Wall Balls 9/7kg

 

finisher

Tabata -push ups for max reps

 

Compare to last time here 

Post time and reps to comments

(more…)

WOD- Thurs the 26th Jan 2012

Thursday, January 26th, 2012

Public Holiday- Box will be closed

 

We will be down the beach at 9am for a WOD at the Yacht Club Beach. 

 

Have an awesome day team CFMSD 🙂 you all rock 

 

Also would like to say I love you Lisa and thanks for sticking with me for a whole year today 🙂

WOD- Wed the 25th Jan 2012

Wednesday, January 25th, 2012

Strength

Deadlift-

Take 15min to find your 5rm. Try aim for a PB

 WOD

21-15-9

Deadlift 100/70kg

Box jumps

50 double unders

 

the double unders will be done after each set of movements before beginning the next round.

 

Post load and time to comments

these boys went head to head in a crazy WOD, it was EPIC.. Good on ya Nayfran and Rollsy

(more…)

WOD- Tue 24th of Jan 2012

Tuesday, January 24th, 2012

Skills

Spend 10min working on your butterfly/kipping pull ups and your thrusters

WOD

5 rounds for time of:

15 thrusters 42.5/30kg

15 pull ups

400m run

 

compare to last time here

 

post times to comments

Hi my name is Jono and I done MURPH in a weight vest and a mask.. lol.. We hope to see you again when your back home again. 

(more…)

WOD- Monday the 23rd Jan 2012

Monday, January 23rd, 2012

Strength

Front squats

5-5-5-5-5

WOD

5 rounds for time of:

12 wall balls 9/7kg

12 toe 2 rings

 

post loads and times to comments

Dead there Giani??

(more…)

WOD- Sun the 22nd Jan 2012

Saturday, January 21st, 2012

REST DAY

Get to a park and give this a go 🙂

 

see you all tomorrow for another big week

WOD- Sat the 21st Jan 2012

Friday, January 20th, 2012

Open gym at 10am

Come in and work on skills and drills/goats/catch up WOD etc

WOD- Fri the 20th Jan 2012

Friday, January 20th, 2012

Skills

Power snatches from the ground

WOD

“ISABEL”

For time complete

30 Snatches 60/40

Finisher

50 burpees

 

post times to comments

(more…)

WOD- Thur the 19th Jan 2012

Thursday, January 19th, 2012

Strength

Weighted pull ups

3-3-3-3-3 

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

 

Post weight and minutes to comments

(more…)

WOD- Wed the 18th Jan 2012

Wednesday, January 18th, 2012

WOD

5 efforts of:

400m run

10 KB swings

Rest 1min between each set

 

Post total time to comments

(more…)

WOD- Tue the 17th Jan 2012

Tuesday, January 17th, 2012

Skills

Squat cleans for 15min. We are not after a PB today so keep it lighter then your max and just hammer home on the skills needed in the lift

WOD

15min AMRAP

6 Squat Cleans 60/40kg

12 box jumps 24/30”


 

(more…)

WOD- Mon the 16th Jan 2012

Monday, January 16th, 2012

Strength

Hang power snatch

3-3-3-3-3

WOD

3 efforts for total reps of:

1min burpees

2min deadlifts 110/75kg

 

rest 2min between each round

 

post weights and scores for all 3 rounds to comments

(more…)

WOD- Sun the 15th Jan 2012

Saturday, January 14th, 2012

REST DAY

 

You guys earned this one. Another tough week in the books… 

WOD- Sat the 14th Jan

Friday, January 13th, 2012

Open gym at 10.15am

 

Come in and do a catch up WOD, work on skills/mobility 

WOD- Fri the 13th Jan 2012

Friday, January 13th, 2012

Happy Birthday Nathan Hughes.. Have a ripper dude
Skills

Snatch skills: working on form and getting the movement down

WOD

2 efforts of the following

4min AMRAP of:

15 push ups

10 Toe 2 Bar

5 pull ups

rest 4min then repeat followed by 2min max burpees

Post scores for both rounds and burpees completed

(more…)