CrossFit 42 South

Point to pinnacle prep’…

August 22nd, 2014


Check the facebook page here.
Post to comments if keen.

WOD: Saturday

August 22nd, 2014

The 0800 workshop will be strongman play.

Part A.
Take 12 minutes to find a heavy 5 rep Deadlift

Part B.
On the minute every 2 minutes for 5 efforts perform:
10 Deadlift @ 75% of Part A
10 Box-jump, 24″/20″
10 Strict Pull-ups

Part C.
Secret finisher brought to you by Swollaid (now with added adaptogens).

Post loads to comments.

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WOD: Friday

August 21st, 2014

Reminder: The lost and found bin goes to Vinnys at 12 noon today.

Part A.
Take 12 minutes to find a heavy 5 rep Thruster

Part B.
21-15-9 reps for time of:
Thruster, 40kg/30kg
Bar-facing Burpee

Post loads and total reps to comments.

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WOD: Thursday

August 20th, 2014

Part A.
Push Press 5-5-5-5-5

Part B.
Every minute on the minute for 12 minutes:
Even minutes: 10 Toes to Bar (40 second cut-off)
Odd minutes: 50 Double-unders (40 second cut-off)

Part C.
As many rounds as possible in 5 minutes of:
10 Burpees
10 Jumping Lunges (5L/5R)

Post loads and time to comments.

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WOD: Wednesday

August 19th, 2014

Part A.
Take 12 minutes to find a heavy 3 rep Hang Power Clean

Part B.
Every minute on the minute for 12 minutes:
Even minute: 5 Hang Power Clean @ 80% Part A.
Odd minute: 15 Push-ups (40 second cut-off)

Part C.
8 efforts for total time of:
Run 400m
Rest exactly 60 seconds.

Post loads and time to comments.
Compare Part C to last time here.

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WOD: Tuesday

August 18th, 2014

Wanna support the CF42s athletes competing in the Weightlifting Tasmanian Open and then get your party on?
Click here.

“JBo”
Complete as many rounds as possible in 28 minutes of:
9 Overhead Squats, 50kg/35kg
1 Legless Rope Climb, beginning from seated
12 Bench Presses, 50kg/35kg

Post rounds completed to comments.

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WOD: Monday

August 17th, 2014

Family meeting – bring it in…

  1. Taryn the Physio will be in the box tonight from 1745 – still a few spots left.
  2. The lost and found bin is overflowing again! You know the deal – grab your stuff before 12 noon Friday or it goes to the op shop.
  3. Point to Pinnacle – CF42s has a solid team this year. The more the merrier. Register ASAP as this event sells out fast.
  4. Registration for the CFWX Throw Down is now open. This is a fun local CrossFit event which is suitable for all levels of ability and experience. Please register before 20th September.

Part A.
Strict Pull-up / Push-up / Toes to Bar / Chest to Bar Pull-up re-test.
Compare to baseline test on Tuesday 1st July here.

Part B.
5×3 Front Squat

Post results to comments.

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Rest day at CF42s…

August 17th, 2014

WOD: Saturday

August 15th, 2014

Gymnastics Skills Session at Kingborough Sports Centre Gymnastics Centre 0730-0900.
All CrossFitters welcome.
There will not be any sessions at the box today.

Good luck to all CF42s athletes competing in the President’s Cup at Sorell High School today.
Get down there and support your mates.
1045:
Charlie, Aussie, Aonny, Kyle and Bandaids.
1200:
Brooke, Kylie and Millie.
1300:
Jordan, DJ, Drum and Codi.

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WOD: Friday

August 14th, 2014

Reminder: Saturday’s sessions will be replaced by the Gymnastics Skills session at Kingborough Sports Centre Gymnastics Club. Get around this awesome opportunity. Sequin leotards optional.

Part A.
Take 12 minutes to find a heavy 5 rep Back Squat

Part B.
Every minute on the minute for 30 minutes:
1st minute: 5 Back Squat @ 80% of Part A
2nd minute: 10 Kettlebell Clean & Jerk
3rd minute: Max effort Double-unders in 40sec

Post loads and total reps to comments.

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Jerka and Razor take a selfie at the first check point for the unknown and unknowable challenge from a few weeks ago.

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