CrossFit 42 South

Point to pinnacle prep’…

August 22nd, 2014


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

WOD: Saturday

August 29th, 2014

Today’s 0800 workshop will be a gymnastics skills/challenge session.

In partners as many rounds as possible in 20 minutes of:
12 Deadlift, 60kg/40kg
9 Hang Power Clean, 60kg/40kg
6 Push Jerk, 60kg/40kg

Only one athlete may work at a time, changing between movements.
For example: Athlete 1 completes 12 Deadlifts, athlete 2 completes 9 Hang Power Cleans, athlete 1 completes 6 Push Jerks (thats one round). Now athlete 2 completes 12 Deadlifts and so on…

Post rounds completed to comments.

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WOD: Friday

August 28th, 2014

Saturday’s 0800 workshop will be a gymnastics skills/challenge session.

Part A.
Take 10 minutes to find a heavy 3 rep Back Squat

Part B.
Every minute on the minute for 21 minutes:
1st minute: 3 Back Squats @ 75% of Part A.
2nd minute: 5 Weighted Pull-ups
3rd minute: 7 Strict Handstand Push-ups

Post loads to comments.

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WOD: Thursday

August 27th, 2014

As many rounds as possible in 20 minutes of:
30 Wall Ball, 10kg/6kg
20 Kettlebell Swings, 24kg/16kg
10 Burpee Pull-overs

Post rounds completed to comments.

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WOD: Wednesday

August 26th, 2014

Run Workout
4 rounds of:
Run “the block” (637m) at 80% then go straight into a 400m hard.
Rest 5 min – perform 200m easy jog during the 5 min rest.
It is recommended finishing the 400m hard interval, rest for 30 sec allowing the heart rate to come down then perform the easy 200m easy jog. The 200m easy jog should take about 2 min.

OR:

Assault Bike or Row Workout
12 min
3 min rest
9 min
2 min rest
6 min
1 min rest
3 min
Details: Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12 min has a 4 min easy row, 4 min moderate row, 4 min hard row. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

Thanks to NClab for the idea.

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Ratbags.

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WOD: Tuesday

August 25th, 2014

Part A.
Take 10 minutes to find a heavy 1 rep Clean & Push Jerk

Part B.
Every minute on the minute for 7 minutes:
3 Power Clean & Push Jerk @ 75% of Part A.

Part C.
Every minute on the minute for 14 minutes:
Even minutes: 15 Push-ups (40 second cut-off)
Odd minutes: 10 Toes to Bar (40 second cut-off)

Post loads to comments.

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WOD: Monday

August 24th, 2014

Part A.
Front Squat 5×3

Part B.
WOD:
“Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans, 60kg/40kg

Post loads and time to comments.

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Rest day at CF42s…

August 24th, 2014

We have 35+ athletes signed up for the Point to Pinnacle in November. Get on board.

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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