CrossFit 42 South

WOD: Monday the 23rd February 2015

During the open, Friday arvo classes will be for the CrossFit Open.

Friday mornings there will be a WOD programmed for those who aren’t doing the Open Friday night. Also for the Saturdays we will just have open gym from 7-9am. This time can be used for those needing to do the Open or if you did the Open on the Friday night you can do the CFMSD Friday WOD.


CrossFit Class

 

Warm up/skill

3 sets of:

5 wall squats (:10sec pause at the bottom of each rep)

5-8 kips (building up into a big tight kip)

50 skips + 25 double unders

 

Strength

Back squats 3×5

*Add 2.5kg

 

Conditioning

15min AMRAP of:

10 pull ups

10 burpees

10 step ups holding 24/20” 24/16kg KB


Comp Group

Look after yourselves this week and for the next 5 weeks. The open is upon us.

 

Conditioning

Row 250m

15 KBS 32/24kg

25 burpees

15 KBS 32/24kg

row 250m

 

-Rest 12:00

 

Repeat

 

*ALL OUT EFFORT. Do not pace these at all. I’d rather you come out of the gates so hard and fast then you die in the ass half way though the burpees then try to pace it out. GO HARD!

 

 


 

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2 Responses to “WOD: Monday the 23rd February 2015”

  1. Chelsea walker says:

    Round 1-4:28 rxd 

    Round 2- 4:49 rxd

    this was tough 

  2. Lucy says:

    Conditioning 

    1) 4:58

    2) 5:10

    feeling a bit off today due to a bit of a cold, and this was hard