CrossFit 42 South

WOD: Friday the 11th July 2014


Another reminder that there will be no 4:30 and 5:30pm class today (Friday) as we will be having Mark doing the weightlifting session. If you would like to do this workout still, please come in during another class time.


GPP

Conditioning

A) In 10min row 2km then in the remaining time AMRAP burpees over the rower

 

Rest 10min (in this time do 100 hollow rocks)

 

B) 10min AMRAP of:

15 wall balls

2 Turkish get ups (1each side) (choose weight)


COMP

Come in the arvo and get your snatch and clean and jerk on.

 

If you want to do something extra in the morning do the following

 

All done at 70% effort. You should sweat a little, huff and puff a little but should not feel wiped out nor should it feel tooooooooo easy.

Row 10min

Run 1.6km

Bike 10min

Run 800m

Actually, lets see how many people have the WILL to do this in the morning. 

 
This young kid has made some awesome gains since starting CrossFit. He's like super strong for his age already and now with training he'll become a monster. Keep it up Brayden. 
IMG_0506

20140712-094654-35214697.jpg

2 Responses to “WOD: Friday the 11th July 2014”

  1. Chelsea walker says:

    Wod total time o 33.53 rowed 2337m bikes 5.8km this was tough on the legs 

    deadlift 5rm 110kg 

    run 5km

  2. Lucy says:

    Just wanted to say having mark down was awesome! got some helpful hints and double PB'd happy times thanks mase!