CrossFit 42 South

Archive for February, 2014

WOD: Monday the 10th February 2014

Sunday, February 9th, 2014

Take 12 min to build up to a 3rm back squat
*Be strict on time. Build up fast

30 back squats @ 80% of above (use racks)
Run 1km
30 burpees

Additional work
5×1 3 position snatch (hip, knee, floor) – rest 1:00


Fair to say we have succeeded lol….

Open box: Saturday the 8th February 2014

Friday, February 7th, 2014

Open box 10am

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


WOD: Friday the 7th February 2014

Thursday, February 6th, 2014


“Open WOD 13.5”

4 minute AMRAP of:

15 Thrusters 45/30kg

15 Chest to bar Pull-ups


*4 minute bonus for every 90 reps (3 rounds) completed.


Time Bonus

This workout begins as a standard four-minute AMRAP of 15 thrusters and 15 chest-to-bar pull-ups. If the Athlete completes 90 reps (three complete rounds) before the time cap, there is a four-minute time bonus. The workout is now an eight-minute AMRAP.

The Athlete can continue working as fast as possible (i.e. there is no requirement to rest or wait until four minutes are up). For example, if an athlete completes three rounds in 3:00, their time is extended to 8:00 and they can immediately begin working on their fourth round, with five minutes remaining.

Now, if the Athlete completes 180 reps (six complete rounds) before the eight-minute time cap, there is another four-minute time bonus. The workout is now a 12-minute AMRAP. If the Athlete completes 270 reps (9 complete rounds) before the 12-minute mark, the workout becomes a 16-minute AMRAP. This pattern repeats indefinitely, as long as an additional 90 reps are completed before the time cap.



have a 1:1 rest break of what you worked then:

50 burpees for time


Additional work

1rm clean thruster

*Use to stimulate cns pre Wod if you have time


WOD: Thursday the 6th February 2014

Wednesday, February 5th, 2014

This may seem boring and you may not show up but….. This work is as important as the fun stuff we do as well. If you do not do this today, please make it up on Saturday. If you are unable to make it in for whatever reason that's ok. Just don't not show up because you don't want to row. It could be worse, I could have you do 10min MAX EFFORT on the Air bike… 


Row 1km


-Rest 15min (During rest break work on some light foam rolling, go for a light walk etc. Don’t just sit and stop.


Row 1km


*All out efforts on both rows. It may not look like much work, but if you hit these rows with 100% effort you’ll get a lot from it. 

Double under video wasn’t meant to upload twice lol.
Here, have this one instead… (more…)

WOD: Wednesday the 5th February 2014

Wednesday, February 5th, 2014

1rm power clean in 10minutes

A) 5min AMRAP of:
15 power cleans 60/40kg
15 power cleans 80/55kg
AMRAP power cleans 100/70kg
*Score is the total completed reps in 5min

-Rest 5min

B) Run 1.6km

Additional work
Overhead squat 8-8-8

Some double under tips done by myself on my new toy (iPad with coaches eye) 


WOD: Tuesday the 4th February 2014

Monday, February 3rd, 2014

Pendaly row 8-8-8-8
*as always, no hitching. Maintain perfect form.

3 RFT of:
30 KBS 24/16 kg
60 double unders

Additional work
For time:




WOD: Monday the 3rd February 2014

Monday, February 3rd, 2014

Less then 4 weeks till the open. If you haven’t pulled your finger out, you better do it NOW! 🙂

Back squats 2-2-2-2-2 –rest 2:00
*Start first set with the weight you used on last weeks last triple and build from there.

10min AMRAP of:
30 snatches 35/20kg
20 snatches 60/35
10 snatches 75/45
If you get that far AMRAP Burpees
*score is total reps

Additional work
Hi hang snatch + OHS 2+3
*Start at 50% of max snatch and add 5kg each set every minute until you either fail or call it a max

Photo has nothing to do with anything but it’s awesome. Who would have thought Batman and The Joker would
be all tight taking selfies and shit lol….. (more…)

Open gym: Saturday the 1st February 2014

Saturday, February 1st, 2014

Open box at 10am

20140201-094800.jpg (more…)