CrossFit 42 South

WOD: Thursday the 24th July 2014


Spend 10-15min working on the OHS before the workout. If you are efficient at them then practice snatching. If the overhead squat is your limiting factor practice and mobilise to make it better.  



EMOM for 20min

Odd- 5 overhead squats (you choose weight)

Even- 10 box jumps 30/24”


*Go as heavy as possible on OHS. Build each set if you wish. Score is sets made and lightest and heaviest weight.

We are going to hold another Free Trial Class for you friends and family to attend. If you know anyone who is on the fence about CrossFit, get them around to this. Remember, every referal you bring along who signs up with us, you'll get 50% of your next months payment as a thank you. 

Free Trial 11th Aug





4 Responses to “WOD: Thursday the 24th July 2014”

  1. G says:

    Done yesterday's comp work today instead, needed a rest day as I'm old now.

    strict press 3rm 62.5kg – shoulda been heavier

    push press 3rm 82.5kg

    push jerk 3rm 92.5kg

    pullup emom done

    Death by air bike – sat between 85-92rpm for each interval, nearly fucking died afterwards.. May never look at it again

  2. Kalani says:

    Did todays class wod @30kg and 10 box jumps at 24″.

    Then did the air bike of death. Still very slow on the bike, roughly on 63-70 each sets. I dislike this bike and only hope to get better at it

  3. chelsea walker says:

    Did weds comp work

    Strength: Instead of 3rm press, push press and push jerk I did some work on snatch pulls focusing mainly on the 3rd pull worked 2 reps @ 35-55kg, 55 probably too heavy.

    Weighted lunges 4 sets of 10 @ 35, 45, 50,55kg felt hard woth shot core from GHDS day before

    Skill: EMOM of C2B

    3 c2b with purple band had to come down from top slowly to keep lats propley activated

    Did some core and shoulder stabilisation work with black band attatched to GHD machine ( one of Masos drills) 5 x 30 secs each side

    conditioning: 6 rounds of 30 seconds air bike

    OUCCCHHH sat between 75-80  on each set this hurt like hell


  4. Lucy says:

    did the class wokout today 20min emom
    5OHS- 40-50kg these felt really good!
    10 box jumps – 24″ rebounded most of these, these also felt pretty good
    enjoyed this workout 🙂