CrossFit 42 South

Easter timetable…

April 9th, 2014

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Each year at CF42s we encourage you to use the Easter holiday period as a de-load week.
This is a perfect opportunity to rest and recover from the Open and spend some time with family and friends.
We will have Open Gym opportunities to allow you to come in and work on skills but please keep it light and the intensity low.
For those athletes competing in the Colossal Olympic Lift-off please talk to a coach so we can plan your training for this week in preparation for the competition.

CF42s Kids Term 2…

April 9th, 2014

CF42s Kids term 2 starts Monday 5th April.
More info on the CF42s Kids website here.

WOD: Saturday

April 18th, 2014

Easter Saturday timetable – 0700 and 0800 session only today.

‘Cindy’
As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
(Compare to last time here)

OR

‘Mary’
Perform as many rounds as possible in 20 minutes of:
5 Handstand Push-ups
10 One Legged Squats (alternating legs)
15 Pull-ups

Post rounds completed to comments.

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Easter buns…

WOD: Friday

April 17th, 2014

Good Friday – Box closed today.

As many rounds as possible in 12 minutes of:
Run 200m
15 Burpees

Preferably perform on soft sand.

Post rounds completed to comments.

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WOD: Thursday

April 16th, 2014

Part A.
Deadlift 5×3

Part B.
Strict Press 5×5

Post loads to comments.

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WOD: Wednesday

April 15th, 2014

In partners with only one athlete working at a time, as many rounds as possible in 25 minutes of:
Run 400m
12 Dumbbell Thrusters, 20kg/15kg DBs
8 Toes to Bar

Post rounds completed to comments.

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WOD: Tuesday

April 14th, 2014

Part A.
Pendlay Row 5-5-5-5-5

Part B.
As many rounds as possible in 10 minutes of:
14 One Arm Alternate Kettlebell Snatch, 24kg/16kg
35 Double-unders

Part C.
As many rounds as possible in 10 minutes of:
20 Deficit Push-ups, Each hand on a 20kg Bumper plate
Run 200m

Post rounds completed from Part B and C to comments.

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Lost and found bin… Friday lunch time it goes to the good people at Vinnies.

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WOD: Monday

April 13th, 2014

Part A.
Back Squat 5×3

Part B.
On the minute, every minute for 14 minutes:
Even minutes: 5 Front Squats @ 50% of Part A
Odd minutes: 20 seconds max effort of Bar Muscle-ups

Post loads from Part A and Bar Muscle-up reps from Part B to comments.

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Josh or “Gish” would call in and train with us when in Hobart. A nicer more genuine bloke you could not find. It is cruel and sad thing that such a good man could be taken all too soon. Josh’s passing saved four lives as he was an organ donor. This is why we will honour him as the hero and champion bloke he was.
CF42s will be running this WOD on the 29th April – We will be asking all athletes who participate on the day to make a donation to Josh’s wife Amanda and their unborn baby.

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Rest day at CF42s…

April 13th, 2014

WOD: Saturday

April 11th, 2014

0800 Workshop is a Nutrition Q&A. All CrossFitters welcome.

Part A.
Take 12 minutes to find a heavy 2 rep Power Snatch

Part B.
On the minute, every minute for 16 minutes:
Even minutes: 8 Overhead Squat (bar from ground)
Odd minutes: 8 Toes to Bar

Post loads from Part A to comments.

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Physio at box Monday Night…

April 10th, 2014

Taryn from Back in Motion will be at the box on Monday night. This is a complimentary assessment and a great opportunity for you to get any niggles looked at.

She has available time slots at 1745, 1800, 1815, 1830, 1845, 1900.
Post name and time slot to comments to reserve a time.

WOD: Friday

April 10th, 2014

Part A.
Take 25 minutes to find a heavy 3RM Deadlift

Part B.
Take 15 minutes to find a heavy 5RM Strict Press

Post loads to comments.

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