CrossFit 42 South

Archive for November, 2015

WOD: Tuesday

Monday, November 30th, 2015
Metcon
25min AMRAP of:
400m run
15 c2b pull ups
10 power cleans 60/40kg

Christmas/new year timetable

Monday, November 30th, 2015

Christmas timetable-2

WOD: Monday

Sunday, November 29th, 2015
Strength
Back Squat (3×10 @ 60% 1rm)
Metcon
5 rounds for time of:
75 double unders
20 air squats

RX plus
75 double unders
16 pistols (alternating)

WOD: Saturday

Friday, November 27th, 2015
Metcon
Partner WOD
For time complete the following:
1.6km run
40 t2b
40 push press 40/30kg
40 burpees
40 box jumps 24/20″
40 burpees
40 push press 40/30kg
40 t2b
1.6km run
*One athlete working at a time
IMG_9196

WOD: Friday

Thursday, November 26th, 2015
Strength
Barbell Row (8-8-8)
Heavy, but perfect
Metcon
Start on this as soon as you have finished strength work. Rest times may vary due to numbers in the class.
Intent on this is not to go all out but to try go as fast as you can while maintaining pace within :5 seconds.
5x500m row
-rest 2min (ish)

Score is time on all sets

IMG_9416

WOD: Thursday

Wednesday, November 25th, 2015
Strength
Front Squat (1-1-1-1-1)
Start first single at last weeks double and build in small jumps to the heaviest single.
Metcon
Karen
For Time:
150 Wall-Ball Shots, 9/7kg
IMG_9387

WOD: Wednesday

Tuesday, November 24th, 2015
Weightlifting
Hang Power Clean (5-5-5)
Heavy, heavier, heaviest.
Strength
Deadlift (3-3-3)
Heavy, heavier, heaviest.
IMG_9375

WOD: Tuesday

Monday, November 23rd, 2015
Metcon
Fran (Time)
21-15-9
Thrusters
Pull-ups

42.5/30kg
This starts 5:00 after completing Fran
For time:
Run 800m
100 double unders
Run 800m
IMG_9252

WOD: Monday

Sunday, November 22nd, 2015
Strength
Back Squat (1-1-1-1-1)
Start first set at last weeks best 3 and build. Go for a new 1rm if feeling it.
Metcon
Death by Burpees
EMOM till failure you’ll do 1 burpee on the first minute, 2 burpees on the second minute, 3 burpees on the third minute etc. Keep going until you can’t complete the burpees within that minute.

Score is total completed rounds + extra reps in the non finished round.

WOD: Saturday

Friday, November 20th, 2015
Metcon
black and blue
5RFT:
10 Power Cleans, 60/40kg
10 Burpees
Gymnastics
strict pull up (4xME UB)
IMG_9229

WOD: Friday

Thursday, November 19th, 2015
Metcon
Fight Gone Bad
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75#
Box Jumps, 20″  (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

9/7kg
35/25kg
IMG_8999

WOD: thursday

Wednesday, November 18th, 2015
Strength
Back Squat (3-3-3-3-3)
heavier than last weeks 5s
Metcon
15min AMRAP of:
100 double unders
40 jumping lunges
40 sit ups
75 double unders
30 jumping lunges
30 sit ups
50 double unders
20 jumping lunges
20 sit ups
ME double unders in remaining time
IMG_9140

WOD: Wednesday

Wednesday, November 18th, 2015
Strength/conditioning
After each set of push press, immediately  row 15/12cal.
Record time for each row.
A1: Push Press (5-5-5-5-5)
A2: Row 15/12cal
IMG_0806

WOD: Tuesday

Wednesday, November 18th, 2015
Metcon
For time:
10-9-8-7-6-5-4-3-2-1 of:
deadlifts 120/85kg
after each set run 200m

*If your 5rm isn’t above the rx weight, you must scale. This is meant to be heavy but shouldn’t end in halloween cat deadlifts.

IMG_9152

WOD: Monday

Sunday, November 15th, 2015
Strength
Front Squat (2-2-2-2-2)
heavier than last weeks 3s if possible
Metcon
4 rounds for time of:
10 front squats 50% of 2rm
15 burpees
*12min cut off

WOD: Saturday

Friday, November 13th, 2015
Strength
Back Squat (5-5-5-5-5)
start heavy and build each set.
Metcon
Max Effort 1000m Row

WOD: Friday

Thursday, November 12th, 2015
Strength
Power Clean (3-3-3-3-3)
Metcon
21-15-9 of:
Power cleans 60/40kg
Push ups x2
Did you know

WOD: Thursday

Wednesday, November 11th, 2015
Strength
Front Squat (3-3-3-3-3)
Look to your pause front squat data that we have done the last few weeks. Goal is to start pretty heavy and build each set.
Metcon
2min ME box jump on and overs 24/20″
:30 rest
2min ME front squats @ 50% above
:30 rest
2min ME cal row
*Score is total reps/cals combined. Ideally this workout should be done in this order. Stagger starts.
IMG_9115

WOD: Wednesday

Tuesday, November 10th, 2015
Warm-up
 10min EASY pace AMRAP of:
row/run 200m
5 head hand to active
10 wall squats
15 band pull a parts
20 double unders

Then take 5min to build to a 3rm push press
*From the floor

Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP of:
40 lunges
30 burpees
20 push press 30/20kg
midline/accessory work
Accumulate 2-4min in a plank hold.
*Must be perfect form. EMOM do 10 sit ups.
The more you squeeze and forcefully contract all your muscles, the more you get out from this.
IMG_9018

WOD: Tuesday

Monday, November 9th, 2015
Strength
Deadlift (5-5-5)
Heavy, heavier, heaviest.
If it’s not there, don’t go for it.
NO HALLOWEEN CATS ALLOWED!
Metcon
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
IMG_9059