CrossFit 42 South

WOD: Wednesday the 25th June 2014


Reminder that if you refer a friend and they sign up with CFMSD, then you'll save 50% of your next month of membership. 

I've had a few people tell me that they have friends who are keen to start etc. Get them to contact me ASAP and I'll book them into a free trial class. 

Remember, referals are important to the growth of the box and the growth of the box is important to you guys. It's your gym and we want good friendly people training with us. We are also able to make changes to the gym and oneday move to a bigger more bad ass place. For this to happen, we need to grow. 

Thanks guys 


GPP

Strength

A1) Press 4×5 – rest :30

*Extra set and superset with pull ups. You may need to drop the weight back but go heavier then last week if possible

 

A2) 4xME tempo chin ups –rest 2:00

*3 sec hang, fast up, 3sec chin over, 3 sec lower and repeat.

 

Conditioning

3 rounds for time of:

Row 15cals

10 burpees over rower


COMP

Strength/skill

A) 10min EMOM of c2b

Building from last week. Add 1 rep each min, if that’s hard add 1 rep every second min. E.g 6,7,6,7,6,7 etc

 

B) 3xME strict tempo chin ups

*3 sec hang, fast up, 3sec chin over, 3 sec lower and repeat.
 

Midline

Accumulate 2-3min in an L sit. Use KB handles if possible or just on the floor. Note how long it takes you to accumulate the 2-3min e.g including rest time etc you have been there 5min and accumulated 2min.

Conditioning

200 cal Air bike for time (for those who didn’t do it Saturday)

or

5x500m rows

rest 2min

*Goal is to keep the same pace across. And not a 2:30. Best possible pace you can maintain

 





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5 Responses to “WOD: Wednesday the 25th June 2014”

  1. Mitch says:

    C2b EMOM 10 min- 5 each min

    3xme strict tempo chin ups- 4,5,5

    2 min L sit on kb's- took 6:33 

    200 cal air bike- 21:55 – probably paced a bit too much, managed to go pretty hard for the last 30 cal, should have went a bit harder a bit earlier. 

  2. Chelsea walker says:

    Ring rows 10min EMOM- 11 rings rows each rounds biceps were fried 

    5×5 pendlay rows 

    200 cal air bike 15.11 tried so hard to get 15.00 but this killed 

  3. Bom says:

    C2B EMOM – Started out better than last week in the 5,6 bracket but lady few dropped to 5,4.

    Chin-ups went 5,4,4

    Did some L sitting didn't pay any attention to the times was to intrigued by Maso's new L sitting inventions.

    Got 20:10 for my 200 cal also added a sneak air break at the 100 cal mark so I didn't run out of puff.

  4. Lucy says:

    C2B EMOM – alternated between 8 reps and 7 with 2 rounds only getting 6

    Pull Ups – 5,4,4 did pull ups as i cant chin up because of my munted wrist. it hurts.

    L Sits – did this on the floor for 2 mins took about 4.30 or something

    AirBike 200cal- 24.48 was very lazy with this today, felt crap couldnt be bothered doing anything let alone 200cal on the aribike :O this is what happens when u work 17hrs then sleep for 5 and work another 7hrs 🙁