CrossFit 42 South

Archive for July, 2015

WOD: Thursday the 10th July 2015

Thursday, July 9th, 2015

CrossFit Class

Warm up

3 sets of:

10 fwd and lateral leg swings

10 pass throughs

10 jumping squats



Tabata t2b for max reps


-Rest 1min


Tabata double unders for max reps


-Rest 1min


Tabata row for max meters


-Rest 1min


Tabata thrusters 40/30kg

*Score is reps on each tabata


Comp group

Rest day……….


Pretty proud of Lucy, she has been working her ass off every day and when things haven't gone to plan, she never complained or sooked (much) and she kept working hard. She has been rewarded with a PB on her clean. A few days after this she added another 2.5kg. Legit work!


WOD: Wednesday the 9th July 2015

Wednesday, July 8th, 2015

CrossFit Class

Warm up

3 rounds as a group of:

3 hi hang high pulls

3 hang high pulls


3 burpees

3 hi hang muscle snatch

3 hi hang muscle snatch


3 burpees

3 hi hang power snatch

3 hi hang power snatch


3 burpees

*Empty bar or broom stick (based on skill and strength level)



1rm hang power snatch in 10min



3 rounds for time of:

25 push ups (hand release)

5 wall climbs

10 hang power snatch @ 60%


Comp group


Build to a max complex of:

Front Squat + Push Press + Thruster



A) Death by Thruster at 65% of the max complex


B) 20min EMOM of:

5 rounds of:

Min 1: 15/12 Cal Assault Bike

Min 2: 10 Clean and Jerks, 60/40

Min 3: 20/16 Cal Row

Min 4: 10 OHS, 60/40


WOD: Tuesday the 7th July 2015

Tuesday, July 7th, 2015

CrossFit Class

Warm up

3 sets of:

10 band good mornings

10m band lateral walks (each way)





*First set could be done at 60-70% 1rm and build from there based on feel.



With a partner

6 sets each of:

15 sit ups while the other person holds a side plank hold.

*Alternating sides each set.


Comp group


Work up to a heavy complex of:

Power Snatch + Hang Snatch + Snatch + OHS




12 Pull-Ups

12 Burpees

200m Run


Strength/Gymnastics Conditioning

12min EMOM of:

Odd: 6 Heavy Thrusters, you choose the weight

Even: 3-6 Bar Muscle ups



WOD: Monday the 6th July 2015

Monday, July 6th, 2015

CrossFit Class

Warm up

3 sets of:

8 inch worms + push up

4 Turkish get ups (alternating)

5 strict pull ups (c2b if you can)



Press 5rm

*Go for it…..



5 rounds for time of:

12 pull ups

12 burpees

200m run

Comp group


A. 1-rep heavy Clean

B. 1-rep heavy Jerk

C. 1-rep heavy Front Squat


Gymnastics Benchmark

Max pistols in 1 min

50+ reps: Ninja

44-49 reps: Above average

39-43 reps: Average?<39:  You need to work on these




Deadlifts, 125/85kg

Box Jumps, 30/24


Black out week…

Sunday, July 5th, 2015

For the next week we will not be posting the workout the night before. We are doing this for a few reasons. We are calling this a black out week as you will be in the dark about what the WOD is going to be. 

I promise there is no 40min AMRAP of burpees or a 5km run. 

The idea is to stop cherry pickers. This means those who pick and choose the workouts they want to do and don't want to do. Come prepared for unkown and unkowable this week. 

We will post daily still so check the website. We will post Monday WOD on Monday night to upload the results and any updates we need to mention from the website as normal. 

For the comp group, check the other website for you workouts. I won't make any variations to it other than your own scalling as needed. 

WOD: Saturday the 4th July 2015

Friday, July 3rd, 2015

CrossFit Class

Warm up

Start by forming your teams of 3. Then warm up the movements we will be doing in the workout and working out how many bars you’ll need, bands for pull ups etc.


Team WOD

In a team of 3 with one athlete working at a time complete the following AMRAPs:


A) 15min AMRAP of:

30 deadlifts 80/55kg

30 burpees over bar

30 cal row


-Rest 5min


B) 15min AMRAP of:

30 power cleans 60/40kg

30 pull ups

400m run


Comp group



Wall Ball, 14/9kg

Box Jump, 30/24”

200m Run after every round



5 RFT:

10 Pistols




4×6 Overhead Squat

WOD: Friday the 3rd July 2015

Thursday, July 2nd, 2015

CrossFit Class

Warm up

3 sets of:

15 Russian KBS (light)

12 air squats

9 push ups

6 strict chin ups



“Fight gone bad”

3 rounds of 1 min at each station for max reps:

Wall Balls, 9/7kg

SDHP, 35/25kg

Box Jumps, 20?

Push Press, 35/25kg

Cal Row

1 minute rest between rounds


Score is total reps each round as well as total. Just keep counting the whole way through he round.

Compare to last time HERE

Comp group


Clean 3×3 quick singles at 80%

Clean 3×2 quick singles at 85%

Clean 3×1 at 90%

Clean build to a max

*Don’t stress If you can’t hit anything higher than 90%.



A) “JT meets Isabelle”

21-15-9 of:


Ring Dips

Push ups

10 Snatches at 60/40 after each round


B) 12min AMRAP of:

4 rope climbs

8 power cleans 70/50kg

16 cal row


*Fridays and Saturdays programming has been adjusted to what I think is suitable for everyone. The second workout that was mean to be today is now programmed for tomorrow and todays second workout is a mix of Saturdays team wod but solo.


WOD: Thursday the 2nd July 2015

Wednesday, July 1st, 2015

CrossFit Class

Warm up

Skill based group warm



A) Power snatch 1rm


B) Then 5x ME UB overhead squats off A

*Scale this if needed. Full rom is the key.



1km row time trial

Compare to last time HERE