CrossFit 42 South

CrossFit Open WOD 15.1…

February 27th, 2015

Available time slots for Open WOD 15.1 (First in best dressed):
3 athletes will be able to book into each time slot.
0700, 0720, 0740, 0800, 0820, 0840, 0900, 0920, 0940
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.

Gym Skills – Saturday 21st March

February 25th, 2015

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WOD: Saturday

February 27th, 2015

Classes as normal today. 0800 workshop will be an open gym.
No formal competition set up, rules or judging will be available during these sessions. This is just another training session, don’t stress!

CrossFit Open WOD 15.1 & 15.1A

Complete as many rounds as possible in 9 minutes of:
Toes-to-bars
Deadlifts, 10 reps
Snatches, 5 reps

Workout 15.1a
6 minutes to find 1-rep-max Clean & Jerk

Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

Be sure to check out the Scaled, Masters and Teens divisions.
“rxd” athletes: 52kg/34kg
Scaled , Masters and Teens athletes: 38kg/25kg
Scaled Masters & Teens athletes: 29kg/20kg

Post reps and loads to comments.

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WOD: Friday

February 26th, 2015

Part A.
“Power Clean Elizabeth”
21-15-9 reps for time of:
Power Clean, 60kg/40kg
Ring-dips

Part B.
Midline work

Post time to comments.

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WOD: Thursday

February 25th, 2015

For time:
60 cal Row
40 Toes-to-Bar
20 Shoulder to Overhead, 70kg/45kg
40 Pull-ups
60 cal Row

Post time to comments.

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The 2015 CrossFit Open…

February 25th, 2015

The CrossFit Open workouts for 2015 will be announced by CrossFit HQ online at 12 noon each Friday for the next 5 weeks.
Registered CF42s athletes will compete between 0700-1000 Saturday.
CF42s members who have registered for the CrossFit Open will be required to reserve a place to be judged between these times.
Each Friday afternoon we will post a timetable of available times (dependant on the WOD length/logistics) – first in best dressed. If unable to attend at these times it will be the responsibility of the athlete to book and pay for a one-on-one coaching session with one of our trainers.

Members not entering the Open
The Open workouts will be run on Saturday morning at 0700 and 0900 under normal training conditions. No formal competition set up, rules or judging will be available during these sessions. This is just another training session, don’t stress!

Competition Brief
If you are a registered athlete or judge, please view the competition brief, including the movement standards, before arriving at the gym on Saturday.

WOD: Wednesday

February 24th, 2015

As many rounds as possible in 12 minutes of:
50 Double-unders
15 Box-jumps, 24″/20″
10 Deadlift, 80kg/60kg

Post rounds completed to comments.

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WOD: Tuesday

February 23rd, 2015

Part A.
5×3 Back Squat (week 7)

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

Post loads and times to comments.
Compare to last time here.

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WOD: Monday

February 22nd, 2015

CrossFit Games WOD 14.5

21-18-15-12-9-6-3 reps for time of:
Thrusters, 42.5kg/30kg
Bar-facing Burpees

Post time to comments.

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Physio at box Monday Night…

February 22nd, 2015

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.