CrossFit 42 South

Archive for January, 2012

WOD- Thur the 12th Jan 2012

Thursday, January 12th, 2012

Skills

Pistols

Double unders

WOD

“Kelly”

5 rounds of:

400m run

30 box jumps 24/20”

30 Wall Balls 9/7kg

 

Post times to comments

flying burpees???

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WOD- Wed the 11th Jan 2012

Wednesday, January 11th, 2012

WOD

5 complexes of the following:

6 Power Clean 60kg/40kg

4 Front Squats

2 shoulder 2 Overhead

 

During the complex, every time you break grip complete 5 burpees before starting from where you broke

Finisher

Grip strength- With a 20kg plate in each hand see how long you can hold onto it for. We will do 2 efforts

 

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Way to go ladies… Killing it as normal 🙂

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WOD- Tue 10th Jan 2012

Tuesday, January 10th, 2012

WOD

3 rounds of

400m run (with 20/10kg plate)

10 Ring Dips

20KB Swings 24/16kg

30 Squats

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WOD- Monday the 9th Jan 2012

Monday, January 9th, 2012

Strength

Squat cleans

15min to find a 3rm

WOD

21-15-9 of

Cleans 60/40kg

Sit ups

 

Post weight and time to comments

Alif- teach you how to dougi lol

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WOD- Sunday the 8th Jan 2011

Saturday, January 7th, 2012

Rest day… Been a big week back, few sore bodies but I saw some awesomeness this week. Everyone is looking set to make 2012 their year. GET AFTER IT 🙂

A little more on the "BAR MASHING" we have been doing. 

WOD- Saturday the 7th Jan 2011

Friday, January 6th, 2012

Open gym at 10.15am

 

Come in and work on your goats, catch up WOD, mobility or to hang out. 

Parkour!!! these guys are AWESOME.. Let's get out and climb/jump shit 🙂

WOD- Friday the 6th Jan 2012

Friday, January 6th, 2012

Strength

Deadifts

1-1-1-1-1

WOD

10min- EMOM (Every min on the min)

5 Burpees

5 KB swing 24/16kg

5 box jumps

 

your score will be your slowest and fastest minute

 

post weight and times to comments

 

BEN!!! This is for you. Also I think it's time we start adding head spins to our WOD's lol.

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WOD- Thursday the 5th Jan 2011

Thursday, January 5th, 2012

 

Strength

Thrusters

2-2-2

WOD

2 efforts of the following

5min AMRAP

5 thrusters 60/40kg

30 double unders

rest 1min then repeat for a second effort

 

post weight & rounds for both efforts to comments

 

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WOD- Wednesday the 4th January 2012

Wednesday, January 4th, 2012

 

 

Skills

7min As many rounds for quality

10 hollow rocks

10 push ups

 WOD

15min AMRAP of….

13 KB Swings 24/16kg

13 Front squats 60/40kg  (take weight from ground)

13 Push ups

Post rounds to comments

Compare to last time here 

 

 

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WOD- Tuesday the 3rd January 2012

Tuesday, January 3rd, 2012

Classes are back to normal today 🙂

 

Strength

Back Squats

2-2-2-2-2

WOD

10min AMRAP

3 Back squats 110/75kg

6 pull pull ups

400m run

Ahhh the gymnastics day.. What fun

Monday the 2nd January 2012

Monday, January 2nd, 2012

Public Holiday- box will be closed

 

Home WOD

100 Burpees for time

 

post times to comments

the open begins soon. Let's pick up the intensity on our training 🙂

Sunday the 1st January 2012

Monday, January 2nd, 2012

Happy New Year team. I hope everyone had an awesome night. 

 

Rest day

 

Let's come back this year with a bang. Smash out heaps of PB's, achieve all our goals and lets do it as one big unit 🙂

Saturday the 31st December 2011

Monday, January 2nd, 2012

New years eve!!! 

Last day of the year. WOW!!!

 

Open gym at 10.15am, come in and do a catch up WOD, work on goats or just some hang out with the team 🙂