CrossFit 42 South

CF42s Hoodie Sale!

April 26th, 2015

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Trial Timetable…

April 15th, 2015

Thank you for your feedback on our timetable. Here is an amended proposed timetable.
Our aim is to find a timetable which maximises your opportunities to train.
Starting on Monday 27th April we will trial a new timetable for two weeks.

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Changes include:

  1. 12 noon sessions move to 1pm
  2. Thursday Oly Lift session moves to Friday 0700
  3. The addition of a 0800 open gym on week days

We will invite your feedback during this trial period.
Again, it is our aim to maximise your opportunities to train.

WOD: Monday

April 26th, 2015

Reminder: Trial timetable starts today.

10 rounds of:
30 seconds of Burpees
Rest 30 seconds
30 seconds of Dumbbell Thrusters, 20kg/15kg
Rest 30 seconds

Post total reps completed to comments.

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Rest day at CF42s…

April 25th, 2015

Trial timetable starts tomorrow for two weeks.

WOD: ANZAC Day

April 24th, 2015

Lest we forget.

“Galagher and McDonald”
2 mates, 2 heroes, 2 rounds, 1 WOD

2 rounds for time:
200m Run
16 KB Swings, 24kg/16kg
16 Pullups
16 Front Squats, 50kg/35kg
200m Run
14 KB Swings, 24kg/16kg
14 Pullups
14 Front Squats, 50kg/35kg
200m Run
12 KB Swings, 24kg/16kg
12 Pullups
12 Front Squats, 50kg/35kg

To clarify:
Athlete One Runs 200m and completes 16 KBS, 16 PU and 16 FS before high-fiving Athlete Two who now Runs 200m, 14 KBS, 14 PU and 14 FS who now hands off to Athlete One again to Run 200m and complete the 12s and so on until the 2 rounds are complete.

Post time to comments.

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PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012
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WOD: Friday

April 23rd, 2015

Classes as usual tomorrow for ANZAC Day.
The partner workout will be an Australian Hero WOD.
Come in and honour their sacrifice by training the house down.

9 Clean & Jerks, 90kg/65kg
15 Bar-facing Burpees
50 Double-unders
6 Clean & Jerks, 90kg/65kg
12 Bar-facing Burpees
35 Double-unders
3 Clean & Jerks, 90kg/65kg
9 Bar-facing Burpees
20 Double-unders

Post time to comments.

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WOD: Thursday

April 22nd, 2015

4 rounds for time of:
2 Rope Climbs
100m sprint
8 Front Rack Lunges, 70kg/45kg
100m sprint

Post time to comments.

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WOD: Wednesday

April 21st, 2015

2 rounds for time of:
Run 400m
26 Hand Release Push-ups
Run 400m
26 Kettlebell Swings, 24kg/16kg
Run 400m
26 Abmat Sit-Ups
Run 400m
26 Wall Ball, 10kg/6kg
Run 400m
26 Double-unders
Run 400m
26 Box Jumps, 24″/20″

Post time to comments.

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WOD: Tuesday

April 20th, 2015

Classes as usual for ANZAC day this Saturday 25th April.

Part A.
Hang Power Snatch work

Part B.
7×5 Back Squat

Post loads to comments.

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WOD: Monday

April 19th, 2015

For time:
50 cal Row
30 Deadlifts, 60kg/40kg
50 Push-ups
30 Deadlifts, 60kg/40kg
Run the Block 637m

Post time to comments.

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Rest day at CF42s…

April 18th, 2015