CrossFit 42 South

Archive for March, 2013

Saturday the 9th March 2013

Saturday, March 9th, 2013

Open box 10am

Friday the 8th March 2013

Thursday, March 7th, 2013

Open Workout 13.1

17 minute AMRAP of:

40 Burpees 

30 Snatch, 35 / 20kg 

30 Burpees

30 Snatch, 62.5 / 35kg 

20 Burpees

30 Snatch, 75 / 45 kg 

10 burpees

Max rep Snatch, 95 /55kg



This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted. Score is total reps completed. In the case of a tie, the Athlete with the faster time to finish their last complete set of Snatches will be ranked higher.

Special Tiebreak

In this workout, we are using a special tiebreak method. At the end of each round of 30 Snatches, time should be marked. Specifically, as soon as the 30th Snatch at 75 pounds for men is complete, time should be marked. As soon as the 30th Snatch at 135 pounds is complete, time should be marked. The same at the 30th rep at 165 pounds, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of Snatches, whichever that may be.

For example, a male athlete finishes all the reps up to and including 10 Snatches at 165 pounds, for a total of 160 reps. This is his score. He also finished the 30th Snatch at 75 pounds in 3:52, and the 30th Snatch at 135 pounds in 13:10. In this case he will enter 13:10 as his time in the tiebreak field since this was the time of completion of his final set of Snatches. This athlete would be ranked above someone who got 160 reps and a tiebreak time of 14:00, but below someone with 160 reps and a tiebreak time of 12:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.

Movement Standards

Please be sure to watch the entire workout instruction video (above) for full details.??


??The height of the target must be no fewer than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible while the measurement is being made. ??If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.??


Each rep will be counted once the Athlete clearly shows control of the barbell overhead. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. The Athlete must be responsible for loading their own barbell to the appropriate weights during the workout. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.


Thursday the 7th March 2013

Wednesday, March 6th, 2013

If you are competing in the open be sure to take today as a lighter day. Work on your Olympic lifting (no heavier then 75%), play around with the sleds and mobilise like a BO$$. Today will be a rest from the regular WOD for you over the next 5 weeks…. 

Conditioning (only if you are not competing in the open)

Row 1000m

Rest 1minute

3x400m sprint resting 1minute between each effort

times for each


Wednesday the 6th March 2013

Tuesday, March 5th, 2013


Clean and jerk 1rm


Tomorrow (Thursday the 7th March) the first Open WOD will be released.. It will be programmed in our regular classes. If you have not signed up yet get onto it now….. 


1A- 5x 30:30 (work : rest) of:

power clean 70/50kg


1B- 5x 30:30 of:



Alternate between both 1A and 1B on the 30:30 clock


score is total reps completed


The LOVE is protruding from Cale here……. 


Tuesday the 5th March 2013

Monday, March 4th, 2013

You still have time to register for the open.. There are a few people who SHOULD be doing it who haven't signed up yet.. Get onto it. Will be heaps of fun and I'll give you permission to not do any running on Thursday's if it's programmed as we will be doing the open WOD's on a Friday in our classes… 






5 cycles of the following

in 2minutes complete the following:

75 double unders

AMRAP KB swings 24/16kg

rest 1 minute


Scale double unders as instructed by the coach

Score will be total reps completed at the end




NBC (more…)

Monday the 4th March 2013

Sunday, March 3rd, 2013


Back squat

5×3 (heavier then your 5s)



21-15-9 reps for time of:

Thursters 42.5/30kg

Pull ups

Wils and Sjon went down to Hobart to compete in the Oly lifting comp that was on down there. Wils won his category and would have won overall also. He ended up with 2 new PB's and Sjon had a 2 close misses on his lifts..

Well done boys…