CrossFit 42 South

Archive for May, 2015

WOD: Friday the 8th May 2015

Thursday, May 7th, 2015

CrossFit Class

Warm up

3 rounds of:

10 leg swings fwd

10 leg swings lateral

50m high knees

50m butt kicks

 

Then build to a quick tough single power snatch. NOT A MAX!

 

Conditioning (Due to shitty weather, I'll give the option of being able to row but this will logistically become a nightmare if there is a big class. We may change the workout on the fly for each class just depending)

For time:

400m run

50 wall balls 9/7kh

400m run

40 t2b

400m run

30 burpees

400m run

20 power snatch 50/35kg

400m run


Comp group

 

Strength

A) Deadlifts

1-1-1-1-1-1-1

*Start at last weeks heaviest 2 and build slowly. THIS IS NOT A 1rm TEST!. There should be no misses at all.

 

B) EMOM for 10min 1 front squat @ 95% of the last 2rm

*If you feel like you are going to fail or this is really heavy today, drop back to 90%.

 

Conditioning

12min AMRAP of:

5 power snatch 60/40kg

10 Power cleans

15 HSPU


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WOD: Thursday the 7th May 2015

Wednesday, May 6th, 2015

CrossFit Class

Warm up

Row 1km

Run 1km

*Break up however you wish. Complete at a moderate pace.

 

Strength

Front squat 1rm in 12min

*Heavier than last weeks 3rm

 

Then EMOM for 14min

Odd- 5 front squats 75%

Even- 10 strict pull ups


Comp group

Active recovery work. Row an easy 5km? Air bike 30min. Mix and match and do some mobility. 


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WOD: Wednesday the 6th May 2015

Tuesday, May 5th, 2015

CrossFit Class

Warm up/skill

We will practice some pistols for 8min. Working progressions etc.

Then……

Form your teams, then practice all movements, come up with your game plans etc.

 

Team WOD

In a team of 3 with a 30min running clock complete as many reps for 5min of the following:

A) Box jumps 24/20”

B) Burpees

C) Row for cals

D) KBS 24/16kg

E) Wall climbs

F) Wall balls 9/7kg

*Score is total reps for A, B, C, D, E and F. 


Comp group

Do the class team WOD as the main workout for the day. 

Extra work before or after

21-15-9 of:

GHD sit ups

GH raise

Pistols alt

*Scale the GH raise with a band. Even if you can do them, scale today please. They will crush you. 


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Chels hard at work while Isaac rests lol…. You guys have been doing so good since starting. Keep it up!

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WOD: Tuesday the 5th May 2015

Monday, May 4th, 2015

CrossFit Class

Warm up

Here early? Get in an easy row

Tabata Russian KBS (LIGHTER THAN NORMAL)

Strength

Deadlifts 5rm

*Add 2.5-5kg from last time. Hit a set at 80% and 90% of working weight.

 

Conditioning

“Annie”

50-40-30-20-10

Double unders

Sit ups


Comp group

 

Weightlifting

A) 1rm power clean

*Unlimited time

B) From the 1rm power clean go into full clean 1rm

C) 1 push press + 1 push jerk + 1 split jerk

 

Conditioning

20min AMRAP of:

3 muscle ups

200m run

4 muscle ups

200m run

5 muscle ups

200m run

6 muscle ups

200m run

etc……..

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WOD: Monday the 4th May 2015

Sunday, May 3rd, 2015

Reminder that we now have a 10am class every day Monday – Friday. Please get around these times as they are generally our least busy classes but there is a handful of our members who will appreciate these times. 

Thanks


CrossFit Class

Warm up

4 sets of:

100m run

5 wall squats ( :20 hold on 5th rep)

5 hang power cleans

*Add weight to hang power cleans if you wish. No more than workout weight.

 

Strength

Back squat 3×5

*If you haven’t used a pause for 3 weeks then use a pause today. If you have then jus regular normal squats YAY.

 

Conditioning

3 rounds for time of:

15 front squats @ 50% of above

10 burpees over bar

5 hang power cleans (same weight)

*If you can’t use 50% scale.


Comp group

Weightlifting

A) Hi hang snatch 3-3-3 –rest 1min

B) Hang snatch 2-2-2 –rest 1min

C) Snatch 1-1-1 –rest 1min

*Warm up then once you start the hi hang snatch the weight should increase on each and every set on A, B and C. 1min rest between A, B and C also.

 

Strength

Back squats

1-1-1-1-1-1-1

*Start at last weeks heaviest 2 and build slowly. THIS IS NOT A 1rm TEST!. There should be no misses at all.

 

Conditioning

For time complete the following:

5-4-3-2-1

3 t2b + 2 c2b + 1 bar muscle up =1

Ohs 70/50kg


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Masters Leauge scores

Saturday, May 2nd, 2015

click post to view scores of some of our bad ass masters athletes (40+ athletes)who are doing an online comp. 

All workouts can be viewed at this website  HERE

 

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WOD: Saturday the 2nd May 2015

Friday, May 1st, 2015

Happy Birthday to Rachael, hoping to see you in the gym training hard again soon : )


CrossFit Class

Warm up

With your partner

2 rounds of:

6 over unders each

Run 400m together

 

Partner WOD

One athlete working at a time complete…

3 rounds for time of:

40 cal row

40 box jumps

40 push ups

40 deadlifts 60/40kg


Comp group

Catch up on any missed work if needed please. 

Weightlifting

Snatch balance

3-3-3-3-3

*Build in weight each set

 

Strength

A1) 5×10 pendlay rows –rest :10

A2) 5×10 wtd strict ring dips –rest 2:00

*Rows perfect, dips DEEP with good lock outs.


You need to watch this if you have time. CrossFit saved her life. And…. She's hot. Giani will agree lol. But most importantly, this is a really cool video. 

 

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