CrossFit 42 South

Archive for September, 2013

Saturday the 7th September 2013

Friday, September 6th, 2013

Open box 10am

Catch up WOD or do something that is approved by the coach….. 


Friday the 6th September 2013

Thursday, September 5th, 2013


Back squat 5rm



4 rounds each for time of:

6 strict pull ups

12 OHS 50/35kg

18 box jumps 24/20”

rest 2mins


Additional Work (If you are early start your squats early so you can get through this)


1) Find a 5rm Clean style deadlift

*Not a normal deadlift. Clean set up, hips don’t rise early, bar is swooped into the body.


2) Pendlay rows


*Forget about all the weight you have ever done on this please. Start light and build up slowly. Focus on PERFECT form. No hitching, no loss of back position etc. Please make an effort to be perfect on these.


Thursday the 5th September

Wednesday, September 4th, 2013


1) Start with 1km row at a medium pace. You should feel worked more then a warm up but not worn out.

*This isn’t your warm up. You should still warm up properly before this.


Rest 5 minutes then….


2) 3x500m row

Rest 90seconds

*These are all out max efforts


Finish with lots and lots of mobility please. Work on your sucky bits…..


Score is fastest and slowest times on the 500s



Wednesday the 4th September 2013

Tuesday, September 3rd, 2013


Power clean (T&G)


*Adding weight on each set.



5x 400m runs

Resting 2minutes between sets. Record fastest and slowest times


Additional Work (do this 5mins after the main conditioning today. Any longer and it will be scalling)

10min EMOM of:

odd- 40secs Plank in push up position

Even- 15 Russian KBS 32/24kg

*focus on keeping the abs tight, shoulders in a strong lockout and squeezing your ass on the plank.

Not even exagerating but we have these people at the box… Also can happening during a WOD, known as "sneaky rest". 


Tuesday the 3rd September 2013

Monday, September 2nd, 2013


Find a 3rm Thruster

*Start light and keep adding weight till you reach your 3rm. Try to stop before reaching failure



EMOM for 16minutes

Odd- 5 thrusters @ 70% of above

Even- 20 lateral jumps over bar


Additional Work

Hang clean + jerk


*you will do the jerk after the second clean

For the DBZ fans. If you're not a fan still listen to Vegeta… 


Monday the 2nd September 2013

Sunday, September 1st, 2013

Remember that the Free Trial Class is on tonight at 5.30pm. Places are pretty much booked out which is awesome.. Looking forward to meeting all the new faces. Be sure to make them all feel welcome. 



Back squat 3×5

*Heavier then last week by 2.5



Buy in- 100 double under


15-12-9-6-3 of:

C2b Pull ups



Buy out- 100 double unders


Additonal Work

Hi hang snatch


*Start heavier then last week and try to finish heavier if possible