CrossFit 42 South

Archive for June, 2015

WOD: Tuesday the 9th June 2015

Monday, June 8th, 2015

CrossFit Class

Warm up

3 sets of:

20 band good mornings

10 sit ups

 

Strength

Deadlift 5rm

*Hit sets at 80% and 90% of working weight. Add weight from last week.

 

Conditioning

10min AMRAP of:

10 burpees

20 wall balls 


Comp group

Weightlifting

EMOM till max

1x snatch

*Start at 40% of last weeks double and add 5% till you max out. Round to the nearest kilo to make plate changes easier etc.

 

Strength

Back squats 5×3

Conditioning

10min AMRAP of:

10 burpees

20 wall balls

-Rest 2:00

2 rounds for time of:

20 t2b

20 alternating pistols


If you are enjoying the results you are getting from CrossFit, be sure to share it with your friends and family. Help CFMSD grow so we can continue to fill the gym with people you want to train with and help to grow the gym. 

IMG_6204

(more…)

Public Holiday, Box Closed: Monday the 8th June 2015

Sunday, June 7th, 2015

Reminder that the box is closed today for the public holiday. Here is a WOD you can do at home along with the weeks training videos as normal. See you all on Tuesday for normal classes. 

5 rounds for time of:

20 jumping lunges

20 sits ups

1:00 plank hold



 

WOD: Saturday the 6th June 2015

Friday, June 5th, 2015

CrossFit Class

Warm up

With your partner. One person hangs from the bar while the other completes 50 double unders. 4 sets each.

*Scale DU if needed. :40 max time. This is a dead hang.

 

Partner WOD

With 1 athlete working at a time complete the following:

2 rounds of:

50 t2b

50 wall balls

50 deadlifts 80/55kg

Comp group

Because comp crew is up and down on Saturday I won’t program a WOD here.

What I want for you to do is talk to me about what YOU need to be doing or use this as an opportunity to catch up on what you may have missed.

You still need to aim to come in and train today.


(more…)

WOD: Friday the 5th June 2015

Thursday, June 4th, 2015

CrossFit Class

Warm up

50m inch worms

*PERFECT. Really get that hip flexion stretch and tight midline on the walk out.

 

Conditioning/Strength

EMOM for 30min

1st– 5 front squats (racks)

2nd– 50 double unders

3rd– 12 burpees

*You choose weight on squats. Can build each min if feeling it. Score is lightest and heaviest weight and missed rounds.

Scale if


Comp group

Strength

Front squats

3-3-3-3-3

*No pause. No misses. Start first set at last weeks heaviest 5. Get after it today.

 

Weightlifting

Clean and jerks 5×2

*Try going heavier than last week.

 

Conditioning

6 rounds for time of:

2 legless rope climbs

10 cleans 60/40kg (full)

*Make rope climb as difficult as possible. Seated/standing/jump. NO LEGS.

Finisher

50 t2b for time

*Every break do 5 burpees


IMG_6169

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Farther and son getting after Jackie together….. 

(more…)

WOD: Thursday the 4th June 2015

Wednesday, June 3rd, 2015

CrossFit Class

Warm up

4 rounds of:

10m high knees

10m butt kicks

10m skipping high knee

75 single skips

 

Conditioning

Every 3min for 10 sets total.

Run 400m

*Score is fastest and slowest times

 

Yes…. Just running today. Come in and get it done…….


Comp group

Active recovery day….. 


IMG_6167

(more…)

WOD: Wednesday the 3rd June 2015

Tuesday, June 2nd, 2015

CrossFit Class

Warm up

Here early? Row 5min

Then…. 5 rounds of:

:20 plank hold

:15 side plank (each side)

10 band pull a parts

 

Strength

Press 3×5

*Add weight from last week

 

Conditioning

“Jackie”

Row 1km

50 thrusters 20kg

30 pull ups

Compare to last time Here


Comp group

Conditioning

For time:

1km row

100 double unders

Then

10-8-6 of:

Muscle ups

burpee box jumps 40/30”

Then

100 double unders

1km run

*Scale as needed. Go hard on the row, DU and run and just get the work done in the middle. This may take ages but it doesn’t matter. Get the work done. 


IMG_6158

(more…)

WOD: Tuesday the 2nd June 2015

Monday, June 1st, 2015

CrossFit Class

Warm up

3 sets of:

12 band good mornings

12 walking lunges

3 broad jumps (stick landing)

 

Strength

Deadlift 5rm

*Hit sets at 80 and 90% of working weight. Add weight from last week.

 

Conditioning

15min AMRAP of:

15 KBS 24/16kg

15 box jumps 24/20”

15 jumping lunges

 


Comp group

Strength/Conditioning

EMOM for 30min

1st– 3 burpees + 5 deadlifts (T&G)

2nd 3 burpees +  7 push press (T&G)

3rd– 3 burpees +  9 c2b pull ups

*Heavy on the barbell but manageable. Build each min if you want. C2b goal is UB but doesn’t have to be.