CrossFit 42 South

Archive for December, 2013

Tuesday the 3rd December 2013

Monday, December 2nd, 2013

The box Christmas party is on this Saturday the 7th December at 6.30pm. We will just be getting together at the box, have a few drinks, have some fun and enjoy what will be a fun night. All partners are more then welcome. 

We will have the bbq set up for those who would like to bring some meats and cook up. You can order pizza or do what ever you wish. 

Should be lots of fun…. 


3×5 press

*Heavier then last week


10min AMRAP of:

10 front rack barbell lunges 50/35kg

15 lateral over the bar burpees


Additional work

(A)Clean deadlift + low hang clean and jerk

7x 2+1

*You’ll clean deadlift the bar twice and on the way down on the second rep, stop 2” of the floor then clean and jerk. Build up in weight

(B) Tabata the air bike for distance and calories 🙂 ENJOY



Monday the 2nd December 2013

Sunday, December 1st, 2013


Pause back squats 3×5

*Heavier then last week. We will do this for another 2 weeks. So add weight accordingly. I want you to be maxing out 2 weeks from now, not today.




4 rounds of:

50 Double unders

20 KBS 25/16kg

ME UB strict pull ups

400m run

Score is the total time as well as total pull ups completed


Additional work

Snatch deadlift + low hang snatch

7x 2+1

*You’ll snatch deadlift the bar twice and on the way down on the second, stop 2” of the floor, and then snatch. Build up in weight

Screen Shot 2013-12-01 at 5.19.49 PM
At the Excellence in Service Awards Night… Great night, thanks for all the support