CrossFit 42 South

Archive for October, 2014

WOD: Thursday the 9th October 2014

Wednesday, October 8th, 2014

 


GPP

Strength

Press 3×5

 

Conditioning

4 rounds for time of:

10 push press 40/30kg

10 front squats 40/30kg

10 push ups (hand release)


COMP

Rest day…. 

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WOD: Wednesday the 8th October 2014

Tuesday, October 7th, 2014


Monthly Newsletter will be up either later tonight or early in the morning.


GPP

Strength

Deadlift 5rm

*Add 2.5-5kg from last time.

Please make sure that you are taking the time to warm up to your heavy 5. Don’t just do 2-3 sets to get to your working weight, hit 5-8 sets to get there.

 

Conditioning

21-15-9 of:

Power snatch 50/35kg

50 double unders

 


COMP

Weightlifting

10min EMOM of:

3 power clean 1 split jerk (heaviest possible)

*Not T&G. 3 power cleans then on the 3rd you nail your split jerk.

 

Skill

10x :30/:30 of: (work/rest)

Nose and toes HS hold

*Perfect form. Scale if needed

 

Conditioning

Class WOD

 

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WOD: Tuesday the 7th October 2014

Monday, October 6th, 2014


Reminder that today is bring a friend day…. Get them along for a wod. 


GPP

Conditioning

12min AMRAP of:

10 KBS 24/16kg

10 burpees

10 box jumps 24/20”

 

For those who are new to the gym today we will be able to scale everything for you as needed.

For those who have been training with us for a while, you know that the wods that looks the simplest are the ones that hurt the most. Get after it.

 

Comp

Weightlifting

A) Snatch build up to a heavy single

*Don’t go for a PR unless you are really feeling it

 

B) 5×1 Snatch + hang snatch + OHS @ 85-90% of A.

*You pick the weight. Don’t build. Same across.

 

Skill

“Death by muscle ups”

1 first min, 2 second min etc…

 

*If you know that you wont get past 4min then scale. 2 muscle ups EMOM until fail. OR do death by ring dips

 

Conditioning

100 burpees for time


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WOD: Monday the 6th October 2024

Sunday, October 5th, 2014

GPP

Strength
Back squats 3×5
*add 2.5kg from last session

conditioning
7 rounds for time of:
200m run
10 t2b
10 wall balls 9/7kg

comp

Take it easy today after the comp on the weekend. Do the regular class and back to normal tomorrow…. If you feel wrecked and you need another day then you can take it.

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Friday the 3rd October 2014

Thursday, October 2nd, 2014

The box is closed today for the public holiday and we will be back to normal come Monday. 

There are a lot of athletes who will be away in Hobart competing this weekend. The athletes are:

G

Alif

Elyse

Kalani

Lucy

Chelsea

Bomma

Steph

Heath

Howie

Ty

Jade

Malik

Joc

*sorry if anyone has been left of this list. These are all the names on the board.

We wish these athletes all the best. To keep up to date with all the action just check instagram and facebook as you'll see heaps of pics/videos posted up I'm sure. 

Note that the website will be updated again come Sunday night ready for Monday…….. Have a great weekend all 🙂

 

WOD: Thursday the 2nd October 2014

Wednesday, October 1st, 2014


Strength

Press 3×5

 

Conditioning

100 double unders

25 push press 30/20kg

75 double unders

20 push press 

50 double unders

15 push press 

25 double unders

10 push press

 




There is still some MSD gear left. 1x pink small singelt, 1x blue and black large mens singlets. $35. If you would like one, get in quick…. 

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