CrossFit 42 South

Archive for July, 2012

Thursday 12/07/2012

Wednesday, July 11th, 2012

Strength

Press

3×5  (same as last week by try to increase the weight by 1kg-2.5kg max for the 3 sets of 5 reps)

 

WOD

10-1 of the following

ring dips

chest 2 bar pull ups

 

do 10 of each movement, 9,8,etc until you get to 1 of both movements.

 

Post weight used in strength and time for WOD to comments

 

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Wednesday 11/07/2012

Tuesday, July 10th, 2012

Strength

Take 15min to build up to a 5RM deadlift for the day. (same as last week but trying to add an extra 2.5-5kg on last weeks 5RM)

 

WOD

5min max box jumps 30/24”

 

Finisher

Tabata

Hollow rocks for quality

 

Post load and reps to comments

This is a BROKEN position when some people try to deadlift well beyond their ability… Please don't become the scary cat from Halloween. Brace your midline and get ready to lift that heavy ass weight from the floor safely…

Tuesday 10/07/2012

Monday, July 9th, 2012

Strength

Back squats

3×5 (same as last week by try to increase the weight by 2.5kg-5kg max for the 3 sets of 5 reps)

 

WOD

21-15-9

Back squats 60kg (take from floor and back rack)

Bar facing burpees

 

Post weight used in strength and time for WOD to comments

Please get any of your friends to this event please. It will be great to get the word out there about what we do and how we can help others achieve an awesome level of health and fitness no matter their goal..  (more…)

Monday 9/07/2012

Monday, July 9th, 2012

Skills

10min

Handstand skills

Pistol skills

(Picking up from last weeks play time)

Strength

Squat cleans

1-1-1-1-1

Finisher

3 sets of max strict pull ups (try to beat last total amount of reps)

 

Post best squat clean and total amount of pull ups completed

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Sunday 8/07/2012

Saturday, July 7th, 2012

Rest day at CFMSD

Take it easy today lol…..

Saturday 7/07/2012

Friday, July 6th, 2012

Open box at 10am

Come in and work on skills, do a catch up WOD or work some mobility… 

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Friday 6/07/2012

Thursday, July 5th, 2012

Strength

Hang snatch pulls

2-2-2

 

Hang snatch (full squat)

2-2-2-

WOD

EMOM for 10minutes complete the following

3 power snatch (choose your own weight. Something heavier then your Isabel but something that you can try to keep unbroken)

 

post best snatch weight and load used in WOD to comments

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Thursday 5/07/2012

Wednesday, July 4th, 2012

Firstly I would like to say sorry about the late WOD uploads to the site. My use of the internet has been limited but should all be up to date from here on in.. Thanks for understanding. Keep killing it guys

 

Strength

Press

3×5  (same as last week but try to increase the weight by 1kg-2.5kg max for the 3 sets of 5 reps)

WOD

5 rounds for time

1 round of cindy

5 thursters 60/40kg

 

1 round of cindy is 5 pull ups, 10 push ups, 15 squats 

 

post load used in strength and time for WOD to comments

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Wednesday 4/07/2012

Wednesday, July 4th, 2012

Strength

Take 15min to build up to a 5RM deadlift for the day. (same as last week but trying to add an extra 2.5-5kg on last weeks 5RM)

 

Finisher

3 sets of max strict pull ups (aiming to beat last total)

 

Post best weight used in strength and total pull ups to comments

Tuesday 3/07/2012

Monday, July 2nd, 2012

Strength

Back squats

3×5 (same as last week but try to increase the weight by 2.5kg-5kg max for the 3 sets of 5 reps)

WOD

Row 2000m

(Due to limited rowers, when you finish your back squats get on ASAP please. Also those needing to leave early should have priority)

 

Post weight used in strength and time to comments

The mess before me and Luis tackle lumberjack 20… What a great WOD… Thanks Luis for this one brother..

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Monday 2/07/2012

Sunday, July 1st, 2012

Just want to say me and Liso are having a blast but we miss you guys….. Hope training is going well and you guys aren't slacking off… Keep kicking butt and hope you are all enjoying the strength and skill work… Also snow is good here and the weather is COLD… 🙂

Skills and drills

15min-Play time again on pistols and handstand walking/push ups etc.

WOD

EMOM for 10minutes complete the following

3 power clean and jerks (choose your own load. Going heavier then your grace weight. Aim to go heavy but keep them unbroken for as long as possible)

Finisher

3 sets of max strict pull ups (trying to beat last weeks total numbers if possible)

 

Post load used in WOD and total amount of pull ups completed

Compare to last time  http://crossfitmsd.com.au/wednesday-23052012

Who would win? Post your thoughts to comments… (more…)