CrossFit 42 South

Sunday Flush Through…

November 26th, 2014

Starting this Sunday 30 November, the box will be open on Sunday mornings from 0900-1100. A lighthearted and fun WOD will be programmed, combining elements of CrossFit Express and Droga. The aim of this session is to offer athletes an active recovery and mobilisation session. You may also use this time to catch up on a daily WOD you may have missed during the week, or ask a coach for advice on technique, nutrition, or life in general. There will be a cost of $5 per athlete to cover the trainer’s time. Come in and mobilise your sore bits and get ready for the upcoming week!

If you plan on attending please post to comments.

CF42s Christmas Party…

November 17th, 2014

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Partners and friends welcome.
Tickets available at the box. We accept cash or can direct debit your account on request.

Movember at CF42s…

November 17th, 2014

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Congratulations to the winner of Mr Movemeber for raising the most money in the CF42s Movember Team – Bove.
The winner of best mo was voted by the ladies to be Seano and the ‘mo thats gotta go’ went to Reid ‘The Doctor’ Lugwig.

Thank you to all those who donated money to this amazing cause. The month isn’t quite over and our team has already raised over $7500.

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WOD: Saturday

November 28th, 2014

Good luck to all CF42s athletes competing at the CrossFit Resonate Strongman competition today!
Sean, Marti, Corkballs, Lukey.C, Kirky, Timmy, Case, Eddie, Simeon, Razor, DJ, Sascha and Aonny.

Part A.
Back Squat
10-8-6-4-2, Climbing – rest as needed between sets. Goal is to increase weight on each set.

Part B.
As many reps as possible in 7 minutes of:
3-6-9-12… climbing reps of Toes to Bar
Run the driveway in between sets.

Post loads and reps to comments.

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Congrats to Chops, Kate and Hugo on the arrival of Elsie May at 7.03pm on Thursday!

WOD: Friday

November 27th, 2014

Good luck to all CrossFitters representing Tasmania at the Australian Olympic Weightlifting titles in Melbourne this weekend.
Go get it Kath, Brooke, Millie, Jordan, Codes, Drum, Jimmy (CFC) and Zachy (CFC).

Don’t forget about the CF42s Movember Beer and Pizza night at 1730 today!
All CrossFitters welcome.
Please note that there will be no 1730 class (don’t let that stop you though, there will be many a challenge for you to test your fitness)

Part A.
Power Snatch 2-2-2-2-2

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: Thursday

November 26th, 2014

In partners with only one athlete working at a time,
As many reps as possible in 14 minutes in an advancing ladder:
3 Thrusters, 42.5kg/30kg
3 Bar-facing Burpees
6 Thrusters, 42.5kg/30kg
6 Bar-facing Burpees
9 Thrusters, 42.5kg/30kg
9 Bar-facing Burpees
12 Thrusters, 42.5kg/30kg
12 Bar-facing Burpees
…and so on…

Post total reps to comments.

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WOD: Wednesday

November 25th, 2014

Part A.
Deadlift 5×2

Part B.
3 rounds for time of:
Run 400m
21 Kettlebell Swings, 24kg/16kg
12 Pull-ups

Post loads and total time to comments.

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WOD: Tuesday

November 24th, 2014

Dont’t forget your long socks!

Part A.
Bench Press 3-3-3-3-3-3

Part B.
As many rounds as possible in 20 minutes of:
5 Burpees
1 Rope Climb
30 Double-unders

Post loads and time to comments.

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Congrats to James and Leah on their sneaky wedding on the weekend!

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Movember Beer & Pizza Night…

November 24th, 2014

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WOD: Monday

November 23rd, 2014

Part A.
Power Clean 5-5-3-3-3-1-1-1-1

Part B.
Midline Work

Post loads to comments.

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Rest day at CF42s…

November 22nd, 2014

WOD: Saturday

November 21st, 2014

Part A.
Front Squat 5-5-5-5-5

Part B.
EMOM 14 min:
1st minute: 10 Front Squat
2nd minute: Max effort Double-unders in 40 seconds

Post loads from Part A and max load moved and total number of Double-unders to comments.

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