CrossFit 42 South

Archive for November, 2015

WOD: Monday

Sunday, November 8th, 2015
Strength
Thruster (2rm)
Build to the heaviest 2rep thruster off racks
Metcon
EMOM for 20min
Odd- 5 thrusters @ 70% of 2rm (no racks)
Even- 50 double unders

Score is total rounds completed. Scale from the beginning if needed.

Box Closed: Saturday

Friday, November 6th, 2015

The box is closed today due to the partner comp. Hit the following workout at home and post scores to wodify

Metcon
EMOM for 30min
1st- 12 burpees
2nd- 14 sit ups
3rd- 16 jumping lunges

CF LVT8 Partner comp. Info for the msd crew-2

This is happening today (Saturday)…….. Be on time for the bus. Or, get down and support us 🙂

WOD: Friday

Thursday, November 5th, 2015
Warm-up
 EMOM for 10min
Odd- 10 wall balls
Even- 100m run
*Use remaining time to do some dynamic stretching.
Strength
Paused Front Squat (1-1-1-1-1)
:7 pause at the bottom. Heavier than last weeks doubles if possible.
Metcon
In front of a clock set for 12 minutes:
1 minute of box jumps 30/24″
1 minute of sumo deadlift high pulls 50/35kg
2 minutes of box jumps
2 minutes of sumo deadlift high pulls
3 minutes of box jumps
3 minutes of sumo deadlift high pulls

Score is total reps completed.

*Scale height and weight as needed. No stacking on the jumps please.

Free Trial
KBS or SDHP based on skill level. Scale jumps to 24/20″ as the maximum height.

IMG_8981

Lachlan Coyne lost 17 kilos in 6 weeks

Thursday, November 5th, 2015

I started going to Crossfit after talking to Bomma and telling him how I wanted to get fitter and healthier so he recommended Crossfit MSD to me. I thought why not, I’ll give it a shot and haven’t looks back since. When I first started Mason sent me for a 100m jog after which I felt like I wanted to die, he then pushed me to do some Burpees (5 I believe) which felt like hell on earth. After I went home I thought “I need to get better” so I signed up. Now 6 weeks later I can run 600m before I need to break, Burpees are now a possibility and even to an extent fun to do. My life has changed dramatically since joining I can now walk down the street without getting out of breath and can enjoy the basics of life a lot easier now.

Kelli kane-2

WOD: Thursday

Wednesday, November 4th, 2015
Warm-up
25 band pull a parts
50m inch worms
25 band pull a parts
Strength
Strict Press (3xME UB @ 80% of 1rm)
*Don’t have a 1rm? Pick a weight that feels challenging for 8-12 reps for the first set then hold on for remaining sets.
Metcon
10 rounds for time of:
7 pull ups
3 wall climbs
*16min cut off. Add remaining reps and add as seconds if you fail to reach cut off.

Free trial
Same as above. Scale as needed.

CF LVT8 Partner comp. Info for the msd crew-2

WOD: Wednesday

Tuesday, November 3rd, 2015
Warm-up
 4 rounds of:
:15 side plank
:30 plank
:15 side plank
:30 KBS

Then build up power clean/deadlift before hitting the main WOD to a heavy-ish 5 rep.

Metcon
20min AMRAP of:
15 power cleans 60/40kg
800m run

Free trial
15 deadlifts/power clean (based on ability)
800m run

IMG_8919

Monday: Box Closed: Public Holiday

Sunday, November 1st, 2015

Public holiday today. The box will be closed.

Enjoy the long weekend to recover and hit it hard come Tuesday…

Or…. Find a steep hill (Tracey street, View Rd etc) and do 10x100m sprints with a slow walk/recovery down.

Actually, I bet no one does this. Prove me wrong 🙂