CrossFit 42 South

WOD- Tuesday the 1st of November 2011

WOW it's November already… That means a new challenge. Look below to find out what it is ๐Ÿ™‚

 

7 rounds for time of…

 

1 round of Cindy

5 Deadlifts 100/70kg

 

1 round of “Cindy” is

-5 pull ups

-10 push ups

-15 squats

 

post time to comments

Maintains lumbar curve, head in a neutral position (not looking up or down but straight ahead), knees tracking over toes, weight in the heels, hips higher then knees, bar close to the body and everything is locked down nice and tight. 

Also guys the new monthly challenge is working on the squat hold. Try to accumulate 30 seconds in day 1 (today) then keep going up in 30second blocks until we can hang out there for 15min. Watch this video to get an idea of what to do ๐Ÿ™‚

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3 Responses to “WOD- Tuesday the 1st of November 2011”

  1. CrossFitMSD says:

    6.15am crew…..

     

    Luis- 13.22 (jpu)

    Hayley- 16.30 (40kg, jpu)

    Jenny- 16.00 ( jpu, 35kg)

    Kaye- 16.52 (45kkg, jpu)

    Karli- 16.04 ( 60kg, jpu)

    Blaze- 12.12 (jpu)

    Mary- 16.36 (45kg, jpu)

    Row- 9.42 (80kg)

    Kaitlyn- 13.57 (60kg, jpu)

    Shelly- 16.04 (45kg, jpu)

     

    7.15am crew…

     

    Dale- 11.04 RXD

    Ben- 11.57 (80kg)

    Lindsay- 11.50 (40kg, jpu)

     

    Good lifting guys.. You are all starting to lift heavier weights and with better form as well.. ๐Ÿ™‚

  2. Josh says:

    Good job everyone! we really ripped through that one!

  3. CrossFitMSD says:

    4.30pm.

    Kye- 13.53 (70kg)

    Lucy- 17.33 RXD

    Kassy- 19.07 (jpu, 50kg)

     

    5.30pm…

    Dean- 19.15 (90kg, done 5rounds)

    Snarey- 12.21 (80kg)

    Joy- 19.05 (jpu, knees, 30kg)

    Alif- 18.08 (80kgx 3rounds)

     

    5rounds for time of..

    -200m run

    -27 double unders

    -14wall balls 9/7kg

     

    Liso- 19.43 (4kg)

    Blaze- 15.26 RXD

     

    Awesome work today all…. Bring on the use of the new racks tomorrow ๐Ÿ™‚