CrossFit 42 South

Archive for March, 2012

Rest Day- Sunday the 1st April 2012

Saturday, March 31st, 2012

Rest day at CFMSD

 

Rob-O doing Grace at 136kg WOW

Open Box- saturday the 31st March 2012

Saturday, March 31st, 2012

Opeb box at 10 am

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WOD- Friday the 30th March 2012

Thursday, March 29th, 2012

WOD

for time complete the following:

15 snatch 60/40kg

50 pull ups

150 squats

 

post your time to comments

calm before the storm

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WOD- Thursday the 28th March 2012

Wednesday, March 28th, 2012

WOD

“NANCY”

5 rounds for time of:

400m run

15 OHS 42.5/30kg

 

Post your time to comments

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WOD- Wednesday the 28th March 2012

Tuesday, March 27th, 2012

Strength

Deadlifts

Take 20min to find a new 5rm. Try to find your 5rm early then using approx. 90% of that weight try to get in 3 sets trying to hold that weight.

 

WOD

5 rounds for time of:

5 Deadlifts 130/90kg

10 box jumps 30/24”

200m run

 

post your 5rm and your time to comments

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WOD- Tuesday the 27th March 2012

Monday, March 26th, 2012

WOD

Tabata the following movements for max reps

 

Tabata 1- Push press 40/30kg

Tabata 2- Box jumps 24/20”

Tabata 3- KB swings 24/16kg

Tabata 4- burpees

 

Resting 1min between stations

 

Post your total score for each tabata plus a grand total of all 4 combined to comments

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WOD- Monday the 26th March 2012

Sunday, March 25th, 2012

 

WOD

“DT”

5 rounds for time of:

12 deadlifts 70/50kg

9 hang power cleans

6 push jerk

 

post your time to comments

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Rest day- Sunday the 25th March 2012

Sunday, March 25th, 2012

Today is a programmed rest day at CFMSD. 

If you would like some extra box time please text Mason as he will be at the box during the morning. 

Open box- Saturday the 24th March 2012

Saturday, March 24th, 2012

Open box at 10am…

 

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

WOD- Friday the 23rd March 2012

Thursday, March 22nd, 2012

Open WOD 12.5 is…..

Complete as many reps as possible in 7 minutes following the rep scheme below:
45/30kg Thruster, 3 reps
3 Chest to bar Pull-ups
45/30kg Thruster, 6 reps
6 Chest to bar Pull-ups
45/30kg Thruster, 9 reps
9 Chest to bar Pull-ups
45/30kg Thruster, 12 reps
12 Chest to bar Pull-ups
45/30kg Thruster, 15 reps
15 Chest to bar Pull-ups
45/30kg Thruster, 18 reps
18 Chest to bar Pull-ups
45/30kg Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

3..2..1 GO!!!!

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WOD- Thursday the 22nd March 2012

Wednesday, March 21st, 2012

The last open WOD will be released today at 11am our time. Be sure to check it out and get ready to hit it tomorrow 🙂

 

Strength WOD

Back Squats

3-3-3-3-3

 

Between sets do as many strict pull ups as possible.

 

Post your heaviest 3rm and 1rm as well as your highest and lowest pull ups to comments

Why on earth do girls want to be skinny and boney? YUK

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WOD- Wednesday the 21st March 2012

Tuesday, March 20th, 2012

 

WOD

5min of:

Power cleans on the minute every minute 75/50kg

 

Run 1.6km

 

5min:

Power cleans on the minute every minute 75/50kg

 

Post your fastest and slowest times in your first round, run time then fastest and slowest times in second round

WOD- Tuesday the 20th March 2012

Monday, March 19th, 2012

 

WOD

CINDY

20min AMRAP of:

5 pull ups

10 push ups

15 Squats

 

Post rounds to comments

 

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WOD- Monday the 19th March 2012

Sunday, March 18th, 2012

WOD

10min AMRAP

5 thursters 60/40kg

5 Chest 2 Bar pull ups

 

Strength finisher

Front squat

3-3-3-3-3

 

Post your rounds and 3rm to comments

Maso just about dead after a WOD. 🙂

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Rest day- Sunday the 18th March 2012

Saturday, March 17th, 2012

Rest day here at CFMSD

Open Box- Saturday the 17th March 2012

Friday, March 16th, 2012

Open box at CFMSD. 

Come in and do a catch up WOD, work on your skills or attack some mobility issues we may have

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Open WOD 12.4- Friday the 16th March 2012

Thursday, March 15th, 2012

Open WOD 12.3

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (9kg to 10' target/7kg to a 9’ targrt)

90 Double-unders?

30 Muscle-ups

 

post total complete reps/rounds to comments

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WOD- Thursday the 15th March 2012

Wednesday, March 14th, 2012

Strength

Press

5-5-5-5-5

 

between sets complete 30 double unders

 

Post your best 5rm to comments

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WOD- Wednesday the 14th March 2012

Tuesday, March 13th, 2012

Strength

Snatch balance- find a 3RM

WOD

4 efforts:

1min KB swings 24/16kg

1min box jumps

1min 6m shuttle run (6m forward, 6m backward = 1rep

rest 1min

 

Your score will be the total amount of reps in all 3 rounds combined.

 

Post 3RM and total reps to comments

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WOD- Tuesday the 13th March 2012

Monday, March 12th, 2012

Strength

Over Head Squats- Find a new 1rm

WOD

21-15-9

Over Head Squats 60kg

Ring Dips

 

Post 1rm and time to comments

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