CrossFit 42 South

Archive for June, 2014

WOD: Friday the 6th June 2014

Thursday, June 5th, 2014


GPP

Strength

Front squat 3rm

 

Conditioning

“Fran”

21-15-9 of:

Thrusters 42.5kg/30kg

Pull ups


 

COMP

Strength

Back squat 5rm

*Start this heavier then your 3×5 but just under a true 5rm. We will add 2.5kg each week to this. After more intensity then volume here.

 

Conditioning

 “Fran”

21-15-9 of:

thrusters 42.5kg/30kg

pull ups

 

rest 2:00

 

75 burpees for time

 

rest 1:00

 

row 1km for time

*Be sure to CRUSH Fran then the rest is about your will. Dig deep. 


 


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WOD: Thursday the 5th June 2014

Wednesday, June 4th, 2014


Partner WOD

25 min AMRAP of:

20 burpees

100m farmer carry 2×24/16kg

20 box jumps 24/20”

100m farmer carry 2×24/16kg

*One athlete working at a time. Break up reps however you like.

 


COMP

Rest day but if you know you aren't going to make the gym Saturday morning you may as well come in and get this done with everyone else 🙂


 

Box dog- Logan…..
Haven't put up a photo of my bad ass dog for a while. 
P.s I hope I didn't scare you Fy lol
 
IMG_0378

WOD: Wednesday the 4th June 2014

Tuesday, June 3rd, 2014


GPP

Conditioning

“Nancy”

5 rounds for time of:

400m run

15 OHS 42.5/30kg

*Newer athletes and those still working on the OHS do 10 reps at a much lighter weight.

Other scaling option will be provided if needed

 


COMP

Strength

Front squat 5×3

*Heavier then last week by 2.5kg

 

Conditioning

“Nancy”

5 rounds for time of:

400m run

15 OHS 42.5/30kg

 

Finisher

15 wall climbs for time

*PERFECT REPS ONLY


 

IMG_0369

 

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WOD: Tuesday the 3rd June 2014

Monday, June 2nd, 2014


Thank you to all those who come along to the trial class last night. Always good meeting new faces. 

Thanks to all the members who refer someone to us. If they sign on we will be sure to give you some $$$ of your next payment as a thank you. 

It's very important that you all keep bringing in the referrals. The growth of the business depends on it and as the business grows it will only benefit you. Better gear, bigger gym (one day), etc. 


GPP

Strength

Deadlift 5rm

*Add 2.5-5kg from last session

 

Conditioning

15min AMRAP of:

20 KBS 24/16kg

20 reverse KB lunge 24/16kg (held in goblet position

30 double unders


 

COMP

Weightlifting

Hi hang snatch

2-2-2-2-2

*Build each set.

 

Snatch balance

3-3-3

*Focus on driving the bar hard and vertical and drop under FAST. Do not make this a push press into an OHS.

 

Strength

Deadlift 5rm

*Heavier then last week by 2.5-5kg

 

Conditioning

EMOM for 16min

Odd- Row ME

Even- 10 burpees

*Score is the total distance. Keep the rower on and don’t reset after each odd minute. Go hard and hate me later


Another cool poster. This one explaining the box rules. Really simple and all of these things should be applied. 
Look over this and live by it please. Especially the support other members. We are a team. Even though we may train as an individual, be sure to encourage and motivate the other members. Talk to people you don't know, make new friends etc. Especially with all the new faces that will be starting after the trial class. Get to know everyone. 
Screen Shot 2014-06-02 at 12.38.35 pm

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WOD: Monday the 2nd June 2014

Sunday, June 1st, 2014


Free Trial Class tonight at 5:30pm

Thank you to all the members who have refered a friend/family. If they enjoy it and sign onto a membership you'll recieve half price your next training fee. 


GPP

Strength

A) Press 3×5

*Heavier then last time by 1kg

 

B) Back squat 3×5

*Heavier then last time by 2.5kg

 

Conditioning

5 rounds for time of:

10 t2b

15 push ups (hand release)

 

COMP

Strength

A) Press 3×5

*Heavier then last time by 1kg

 

B) Back squat 3×5

*Heavier then last time by 2.5kg

 

Skill

5xME strict HSPU

-Rest :40

 

Then rest 2min

 

5xME c2b pull ups

-Rest :40

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