CrossFit 42 South

WOD: Monday

March 29th, 2015

“Eva”
Five rounds for time of:
Run 800 meters
30 Kettlebell swings, 32kg/24kg
30 Pull-ups

Post time to comments.
Compare to last time here.

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Rod and Rob post 15.4 man-off.

Rest day at CF42s…

March 28th, 2015

REMINDER: Sunday Flush Through is on today from 9-11am. $5 per athlete. Come fix your broken self.

WOD: Saturday

March 27th, 2015

Good luck to all athletes competing at the CFWX Melt Down and The Strongman competition at the Tassie Fitness Expo today.
The action starts from 1100 so head on down to the Expo to support your mates and observe the orange people.

CrossFit Open WOD 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters, 43kg/29kg

Post time to comments.
* as most of our rowers will be being used for athletes who have registered for the Open and require formal judging we will modify this WOD as required, replacing the Row with Ski-erg, Assault bike or Burpees.

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Open WOD 15.5…

March 27th, 2015

Available time slots for Open WOD 15.5 (First in best dressed):
4 athletes will be able to book into each time slot.
0700, 0715, 0730, 0745, 0800, 0815, 0830, 0845, 0900.
Post name and desired time slot to comments.
Box will be open from 0630 for athletes to start warming-up.
Please be mindful to ensure that you are warmed-up and ready to go for your time slot. Failing to do so may result in an athlete having to book and pay for a one-on-one coaching session to be officially judged.

Athletes are to ensure they are have read and understood the competition brief before arriving at the box.

WOD: Friday

March 26th, 2015

Part A.
At time 0.00:
21-15-9 reps of:
Row (cal)
Burpees

Part B.
At time 10.00:
21-15-9 reps of:
Overhead Squats, 40kg/30kg
Box-jumps, 24″/20″

Part C.
At time 20.00:
For time, 100 Kettlebell Swings, 24kg/16kg

Post times from Part A, B and C to comments.

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WOD: Thursday

March 25th, 2015

Don’t forget your long socks!

Against a 7 minute clock Row 800m and in the remaining time accumulate as many Rope Climbs as possible.
Rest 3 minutes.

Against a 7 minute clock Row 800m and in the remaining time accumulate as many Push-ups as possible.
Rest 3 minutes.

Against a 7 minute clock Row 800m and in the remaining time accumulate as many Toes to Bar as possible.
Rest 3 minutes.

Post Rope Climbs, Push-ups and Toes-to-Bar to comments.

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WOD: Wednesday

March 24th, 2015

Part A.
Push Jerk 5-5-3-3-3-1-1-1-1-1 reps

Part B.
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Abmat Sit-ups

Post loads and time to comments.

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WOD: Tuesday

March 23rd, 2015

Run 400m
15 Hang Power Cleans, 45kg/30kg
5 Bar Muscle-ups
Run 400m
12 Hang Power Cleans, 45kg/30kg
4 Bar Muscle-ups
Run 400m
9 Hang Power Cleans, 45kg/30kg
3 Bar Muscle-ups
Run 400m

Post time to comments.

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We have been getting lots of questions around “How do my friends join CF42s?” So here is a simple graphic to help you out.
To arrange your free trial class contact us at info@crossfit42s.com.au or call on 6231 3302.

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WOD: Monday

March 22nd, 2015

In partners with only one athlete working at a time, as many rounds as possible in 14 minutes of:
15 Bar-facing Burpees
5 Thrusters, 60kg/40kg

Post total rounds to comments.

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Rest day at CF42s…

March 22nd, 2015