CrossFit 42 South

Archive for December, 2015

Christmas Eve WOD

Wednesday, December 23rd, 2015

“12 days of CrossFit MSD”

1x 100m run
2x wall climb
3x c2b pull ups
4x thrusters 40/30kg
5x hang power clean 40/30kg
6x deadlift 40/30kg
7x wall balls 9/7kg
8x burpees
9x box jumps
10x KBS 24/16kg
11x t2b
12x overhead squats

*This workout goes like the song

1, 2-1, 3-2-1, etc until you complete 12-11-10-9-8-7-6-5-4-3-2-1. Sing the song in your head. PLEASE SCALE AS NEEDED. This will be a tough workout but a good bench mark to have so we can compare to next year : )

Rx +

“12 days of CrossFit MSD”

1x 200m run
2x wall climbs
3x muscle ups
4x thrusters 60/40kg
5x hang power clean 60/40kg
6x deadlift 60/40kg
7x burpee over bar
8x box jump on and over 30/24”
9x c2b pull ups
10x t2b
11x HSPU
12x snatch 60/40kg (full snatch)

IMG_9830

WOD: Wednesday

Tuesday, December 22nd, 2015
Metcon
12 rounds of:
20/15cal row (HARD)
-rest 2:1

Score is fastest and slowest times

It's coming together at the new box

It’s coming together at the new box

WOD: Tuesday

Monday, December 21st, 2015
Strength
strict pull up (4xME UB )
Rest 1min between sets.

Score is best set. Make a note of how the other sets went too.

Metcon
13min AMRAP of:
52 double unders
17 KBS 24/16kg
IMG_9964

WOD: Monday

Monday, December 21st, 2015
Strength
Back Squat (3×7 @ 75% 1rm)
another 5% heavier but only 7s. These will get spicy still
Metcon
“air force WOD”
For Time:
20 Thrusters, 40/30kg
20 Sumo Deadlift High Pulls,
20 Jerks,
20 OHS,
20 Front Squats,
Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark.

WOD: Saturday

Saturday, December 19th, 2015
Metcon
5min row for cals
-rest 1min

5min double unders

-rest 1min

5min shuttle runs (100m, 50 up, 50back)

-rest 1min

5min step up on and overs 24/20″ 24/16kg in goblet position

Score is total reps in each round

WOD: Friday

Thursday, December 17th, 2015
Weightlifting
5 deadlifts + 4 hang power cleans + 3 push jerks (5 sets to build to a max (UB))
First set is a barbell, how you add weight for your 5 sets is your choice based on your ability.
Metcon
5 rounds for time of:
5 deadlifts
5 hang power cleans
5 push jerk
60/40kg for all movements
IMG_9869

WOD: thursday

Wednesday, December 16th, 2015
Strength
Paused Front Squat (1-1-1-1-1)
:10 pause at the bottom. Heavier than last weeks double if possible.
Metcon
10min AMRAP of:
15 wall balls
10 pull ups
IMG_9878

WOD: Wednesday

Tuesday, December 15th, 2015
Strength
Barbell row (supinated grip) (3×10)
Same weight across. Heavy but needs to be perfect.
Metcon
Complete the following for time:
1km run
-rest 1min
800m run
-rest 1min
625m run
-rest 1min
400m run
-rest 1min
200m run

Score is total time from start to finish including the rests.

IMG_9878

WOD: Tuesday

Monday, December 14th, 2015
Metcon
10 rounds for time of:
15 box jumps 24/20″ (step down)
3 muscle ups

MU scale option = 6c2b (use band if needed)

midline/accessory work
3 rounds not for time of:
15 strict t2b
1:00 plank hold (push up position)
IMG_9812

WOD: Monday

Sunday, December 13th, 2015
Strength
Back Squat (3×10 @ 70%)
Metcon
Every 2min for 20min (10 sets total)

10 KBS 24/16
10 burpees
10 KBS

Score is fastest and slowest times

Rx +
Use a 32/24kg KB, only if you are confident in going UB.

WOD: Saturday

Friday, December 11th, 2015
Metcon
Tabata the following for max reps

Step ups holding 24/16kg KB in goblet position 24/20″ (alt legs)

-rest 1min

Box jumps 24/20″

-rest 1min

KBS 24/16kg

-rest 1min

Sit ups

-rest 1min

Row (calories)

IMG_9884

WOD: Friday

Thursday, December 10th, 2015
Strength
Paused Front Squat (2-2-2-2-2)
:7 pause at the bottom. Build from last weeks 3s if possible
Metcon
7 rounds for time of:
7 power cleans 42.5/30kg
7 thrusters
7 burpees over the bar
 IMG_9828

WOD: Thursday

Wednesday, December 9th, 2015
Strength
Start with 1xME strict pull ups to base your pull up number for the EMOM.

EMOM for 30min
1st- 5 deadlifts @ 75-80% 1rm
2nd- x strict pull ups 50-60% best UB set
3rd- :40 plank hold

IMG_9856

WOD: Wednesday

Tuesday, December 8th, 2015
Strength
Back Squat (3×10 @ 65% 1rm)
Metcon
Every 3min for 24min (8 sets total)
Run 400m

*We can scale the run distance to suit your ability so you make the runs within the time.

Score the fastest and slowest times.

IMG_9829

WOD: Tuesday

Tuesday, December 8th, 2015
Strength
Shoulder Press (5-5-5)
Btw each set do a handful of strict pull ups (enough that it challenges you, but not so much you are failing reps). Focus on executing perfect pull ups. C2b if you are ninja

start approx 75-80% 1rm and build in smallish jumps.

Metcon
21-15-9 of:
Push ups (hand release)
T2b
kel first box jump

WOD: Monday

Sunday, December 6th, 2015
Metcon
20min AMRAP of:
100 wall balls
100 double unders
100 KBS 24/16kg
100 double unders
20 muscle ups

MU scale options
30 burpee pull ups

Score is total reps.

 

WOD: Saturday

Friday, December 4th, 2015
Weightlifting
Hang Snatch (2-2-2-2-2-2-2)
IMG_9799

WOD: Friday

Thursday, December 3rd, 2015
Metcon
Chelsea
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
IMG_9785 (1)

WOD: Thursday

Wednesday, December 2nd, 2015
Strength
Paused Front Squat (3-3-3-3-3)
:5 pause at the bottom. This isn’t a typo. :2 more than the last time you need 3s with a pause.
Metcon
100 cal row (Time)
100 calorie row for time
IMG_9779

WOD: Wednesday

Tuesday, December 1st, 2015
Metcon
With a counter/motivator hit the following:
3min AMRAP of:
10 burpees
15 box jumps 24/20″

-rest 3min

3min AMRAP of:
10 burpees
15 KBS 24/16kg

-rest 3min

3min AMRAP of:
10 burpees
15 jumping lunges

-rest 3min

Then straight into midline work

You go while your partner counts then you rest/count while they work.
Stagger the starts so you finish on the row

IMG_9762