CrossFit 42 South

Archive for February, 2012

WOD- Thursday the 1st March

Wednesday, February 29th, 2012

Strength

Front Squat

2-2-2-2-2

WOD

21-15-9

ring dips

wall balls

 

Post loads and time to comments

The pull up bars are now done. We will be in on Monday 🙂

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WOD- Wednesday the 29th Feb 2012

Tuesday, February 28th, 2012

Strength

Deadlifts

10-5-5

WOD

15min AMRAP of:

12 Sumo Deadlift High Pull 42.5/30kg

24 double unders

 

Post load for 10 and 5rm and rounds to comments

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WOD- Tuesday the 28th Feb 2012

Monday, February 27th, 2012

Strength

3-3-3-3-3

Hang power Snatch

After the 3rd rep of your snatch complete 3-5 OHS with your snatch weight

 

WOD

20min AMRAP of:

400m run

15 power snatches 40/30kg

Isaac busting out an impressive 5min plank after a tough tabata WOD. Well done young fella

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WOD- Monday the 27th Feb 2012

Sunday, February 26th, 2012

WOD

Tabata the following 3 movements

1-Kettlebells swings 24/16kg

2-Box jumps 24/20”

3-Push Press 42.5/30kg

 

tabata round is where you will complete 8 intervals of 20seconds high intensity work followed by 10seconds rest. You will complete a tabata round for each movement before moving to the next station. Your socre will be the total number of reps completed in all 3 intervals combined.

Finisher

Front plank for max time

 

Post total reps and time to comments

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REST DAY- Sunday the 26th Feb 2012

Saturday, February 25th, 2012

Rest day at CFMSD- We will be at the new box working to get the place up and running ASAP. We would appreciate any extra help if you are free 🙂

WOD- Friday the 24th Feb 2012

Thursday, February 23rd, 2012

CrossFit Open WOD 12.1 

7min AMRAP of:

Burpees

 

Finisher:

Work on your GOATS

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WOD- Thursday the 23rd Feb 2012

Thursday, February 23rd, 2012

Strength

Back squats

5-5-5-5-5

WOD

7min AMRAP of:

5 back squats 100/70kg

30 double unders

 

Post heaviest load and rounds to comments

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WOD- Wednesday the 22nd Feb 2012

Wednesday, February 22nd, 2012

WOD

3 rounds of:

1minute push ups

1minute squats

1minute pull ups

800m run

 

Post total time and total reps to comments

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WOD- Tuesday the 21st Feb 2012

Tuesday, February 21st, 2012

WOD

Every min on the min for 10 min complete:

5 Thrusters (choose your weight, something heavy and challenging)

 

Finisher

5min max double unders

 

Post your load used and reps to comments

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Monday the 20th Feb 2012

Sunday, February 19th, 2012

Strength

Deadlift

2-2-2-2-2

WOD

12-9-6

Deadlifts 125/87.5

Chest 2 ring pull up

 

Post heaviest load and time to comments

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Sunday the 19th feb 2012

Saturday, February 18th, 2012

REST DAY at CrossFit MSD

 

Try get some slow paced exercise in like bike, run, swim etc. 

Inspirational- No excuses!!!!

Saturday the 18th Feb 2012

Saturday, February 18th, 2012

Open Box at 10am. 

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

"

Nayfran- "Thall shall not pass here" (in Gandulfs voice)

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WOD- Friday the 17th Feb 2012

Thursday, February 16th, 2012

Skills

Handstand walking. If you can’t yet walk practice your handstand against a wall

WOD

3 efforts of:

400m farmer carry 24/16

rest 2min between each set

 

Post all 3 times to comments

Should we get a foam pit? Post thought to comment lol

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WOD- Thursday the 16th feb 2012

Wednesday, February 15th, 2012

Strength

Over Head squats

5-5-3-3-1-1

WOD

7min Max Wall Balls

 

post your best 5,3 and 1rm and total reps to comments

Luis with the Gnarly 180 spin over the bar 

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WOD- Wednesday the 15th Feb 2012

Tuesday, February 14th, 2012

Skills

Turkish get ups

Whatever weight you complete on 1 side you must complete on the other. Try using barbells as well as the kettlebells to keep in constantly varied J

WOD

“HELEN”

3 rounds for time of:

400m run

21 KB swings 24/16

12 pull ups

 

Post times to comments

Compare to last time here

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WOD- Tuesday the 14th Feb 2012

Monday, February 13th, 2012

WOD

10min AMRAP of:

5 pistols

20 push ups (hand release)

rest 3min

10min AMRAP of:

5 HSPU

20 toe 2 rings

 

Post scores for both AMRAPs to comments

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WOD- Monday the 13th Feb 2012

Sunday, February 12th, 2012

Strength

Split jerk

1-1-1-1-1

WOD

In 15min complete

1.6km run

250 double unders

Once you have completed that in the remainder of the time do as many squat clean and jerks at 75/52.5kg.Your score will be how many squat clean and jerks you complete

 

Post total completed reps to comments

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WOD- Sunday the 12th Feb 2012

Saturday, February 11th, 2012

REST DAY

Get out side and go for a bike ride, use a skateboard, go for a swim or do something active that isn't CrossFit and give your body some time to heal ready to WOD tomorrow 🙂

WOD- Saturday the 11th Feb 2012

Friday, February 10th, 2012

OPEN GYM- 10am

come in and do a catch up WOD, work on your GOATS, work your mobility or a specific skill. 

Could this be your next Challenge????

WOD- Friday the 10th Feb 2012

Thursday, February 9th, 2012

WOD

3 rounds for time of:

10 deadlifts 125/87.5kg

50 double unders

Finisher

5min for max distance of:

broad jumps

 

post times to comments

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