CrossFit 42 South

Archive for February, 2012

WOD- Thursday the 9th Feb 2012

Wednesday, February 8th, 2012

Strength

Over Head Squats

3-3-3-3-3

WOD

21-15-9

OHS 42.5/30kg

Bar facing burpees

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WOD- Wednesday the 8th Feb 2012

Tuesday, February 7th, 2012

Strength

Strict Press

3-3-3-3-3

perform 5 pistols between each set

WOD

21-15-9

push ups

pull ups

400m run (between sets and to finish)

Finisher

5x 50m farmers carry (pick your own weight)

 

compare strict press to last time HERE


Post weight and time to comments

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WOD- Tuesday the 7th Feb 2012

Monday, February 6th, 2012

Strength

Front squats

10-10-10

WOD

10min AMRAP of:

20 box jumps

4 front squats 100/70kg

 

post weight and rounds to comments

CLICK HERE TO LEARN WHAT TO EAT AND WHAT NOT TO EAT..

Info from marksdailyapple.com aka The Primal Blue Print

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WOD- Monday the 6th Feb 2012

Monday, February 6th, 2012

WOD

7x 100m hill sprints on the minute every 3min

 

Post fastest and slowest sprint times in seconds to comments

This video had to be posted up. When I saw it I thought it was GOLD.. CFMSD CREW come up with your own awesome ideas for a video we can do together 🙂

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WOD- Sunday the 5th February 2012

Saturday, February 4th, 2012

REST DAY- 

Once again you guys all deserved this one. Gear up ready for tomorrow as it will be a BIG one! 🙂

Some of the hip mobility we have been working on. Give these a go at home at then test, re-test by doing some squats and see if you feel change. 🙂

WOD- Saturday the 4th February 2012

Friday, February 3rd, 2012

OPEN BOX- 10am 


Come in and do a catch up WOD, work on your goats, skills or mobility. 

 

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WOD- Friday the 3rd February 2012

Thursday, February 2nd, 2012

Skills

Kipping pull ups

WOD

5 rounds for time of:

15 pull ups

15 push press 42.5/30kg

50 double unders

 

post times to comments

 

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WOD- Thursday the 2nd February 2012

Wednesday, February 1st, 2012

Strength

Hang squat cleans

3-3-3-3-3

WOD

7min AMRAP:

15 sit ups

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

 

post heaviest load and rounds to comments

 

compare to last time here- 

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