CrossFit 42 South

WOD: Wednesday the 24th September 2014


A great oppurtunity for anyone wanting some professional photography done FREE of charge…. 

Fellow CrossFitters of MSD!

I’ve had a couple of people talk to me about this before, but seeing as I have a bit of time off coming up (Thursday 25 – Friday 3) I am going to offer a limited number of people the opportunity to do photo sessions with me at the MSD gym.

I’m offering this free of charge and sessions will take about 2 hours (give or take depending on what we’re trying to achieve) with the idea of turning out 3-4 images per-person, and I would also like to use some of the images I take in my portfolio, just an FYI for you all there.

SO, if you have any questions or are interested please contact me ASAP via Facebook Inbox so we can get the ball rolling to organise a day and time that works for all parties involved (you, me and Maso).

Cheers guys! Meg


GPP

This may be boring and not as sexy as other WODs but this stuff needs to be done just as much as the other stuff.

Do not be that person who doesn’t show up because you just don’t want to do this. By showing up and giving it 100% you’ll be that step closer to become the bad ass you want to be.

Note: For some people, this is their jam and they'll love this type of workout… #cardiobunnies (Wilson?)

Strength

Press 3×5

*Add 1kg

 

Conditioning

6 sets each for time of:

500m row

400m run

-rest 2:00

*If you lap someone and rest breaks get mucked up, just rest a little longer


Comp

Strength

Deadlift 5rm

*Add 2.5-5kg. NOT T&G but don’t just drop it either.

 

Skill

EMOM for 10min

1-4 muscle ups + 20 UB double unders

*Jumping muscle ups or 5 c2b pull ups

 

Conditioning

6x500m rows

-Rest 2:00

*Pace must be faster than last week by 1-2seconds.

 

Midline/accessory

A1) 3×10 Glute ham raise –rest :20

A2) 1:00 plank hold  -rest 2:00

*Plank hold you should be squeezing everything as tight as possible. Don’t be lazy here. Hold a PERFECT position. 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


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6 Responses to “WOD: Wednesday the 24th September 2014”

  1. Aaron says:

    I concure Wils.

  2. Lucy says:

    Deadlift 5 rm – 105kg

    EMOM – completed, did 3 rtounds with 2 linked MU and the followintg rounds with 1 MU, double unders completed. Played around with some more MU after this and some bar ones as well

    Rows 6x500m 1.51, 1.52, 1.54, 1.54, 1.52, 1.53 bit all over the place but majority were faster than last week except for 2 that were the same

    Midline work done, did the glute ham raises with the orange band….ouch haha

  3. Nikki says:

    Deadlift – 95kg 

    10 min emom 

    1 muscle up, 20 double unders = done 

    player around on the bars 

    3×10 glute ham raises

    1.00min plank  = done with orange band 

  4. Chelsea walker says:

    Off training session today not feeling well (dales cooking killed me) 

    deadlift 5rm 105kg

    started condition 

    3 rnds 5 c2b and 20 DU's feeling spewy so changed Du's to 10 airsquats for next 6 rnd couldn't do last round.

    midline work done 

    will get rowing done thurs hopefully