CrossFit 42 South

CF42s Team Comp Series…

October 24th, 2014

TT Teams Comp_FB_Cover_Page

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Movember at CF42s…

October 24th, 2014

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To be in the running for the best mo at CF42s gentlemen participating will be asked to donate $10 to this worthy cause on our Movember Team Page here.

Participants must register here and join the CF42s team.
This awesome idea is the brain child of our good mate Terry who has recently had a fight with prostate cancer so fittingly he will be the CF42s Team Captain.
Check the rules here.
The best Moustache will be voted upon by the ladies of CF42s at a Beer and Pizza night on Friday 28th November at the box (details to follow). Prizes will be provide by the good people at The Naked Co.

Post to comments if you are in.

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Rest day at CF42s…

November 1st, 2014

WOD: Saturday

October 31st, 2014

MOVEMBER starts today!
If you haven’t done so already register onto the CrossFit 42South team here.
All gentlemen who have registered are required to present to CF42s today to be varified as clean shaven as per Movember rules.
If unable to make it into the box today you are required to send a photo to Drummond by email or text proving both the date and that you are clean shaven.

“The Chief”
Max rounds in 3 minutes of:
3 Power Cleans, 60kg/40kg
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post total rounds completed to comments.
Compare to last time here.

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WOD: Friday

October 30th, 2014

Good luck to Nicho who is competing in the Pan Pacific Master Games in the Fitness Challenge on the weekend on the Gold Coast. Do Tassie proud mate.

With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 30kg/20kg
From 5:00-10:00 use 40kg/30kg
From 10:00-15:00 use 50kg/40kg
Continue adding 10kg every 5 minutes for as long as you are able.

Post number of minutes completed to comments.

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Nicho and Brooke with Klokov at the airport on Thursday.

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WOD: Thursday

October 29th, 2014

Every minute, on the minute for 30 minutes:
1st minute: 8 Bench Press
2nd minute: 8 Strict Pull-ups
3rd minute: 3 Atlas Stone ground-to-shoulder

Post loads to comments.

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Terry receiving attention from a team of female nurses after ‘scratching’ his leg on a box-jump.

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WOD: Wednesday

October 28th, 2014

Final call for athletes to register for the CF42s Teams Comp.
Post interest to comments on Teams Comp post above.

Part A.
3 rounds for time of:
Run 800m
Rest 2 minutes

Part B.
Deadlift 5×5

Post time and loads to comments.

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WOD: Tuesday

October 27th, 2014

The Lost & Found bin is full again – Friday at noon it goes to Vinny’s!

As many reps as possible in 3 minutes:
10 Handstand Push-ups
20 Chest to Bar Pull-ups
30 Jumping Lunges
40 Kettlebell Swings, 24kg/16kg
50 Wall Ball, 10kg/6kg
60 Double-unders

Rest 3 minutes;

As many reps as possible in 6 minutes:
10 Handstand Push-ups
20 Chest to Bar Pull-ups
30 Jumping Lunges
40 Kettlebell Swings, 24kg/16kg
50 Wall Ball, 10kg/6kg
60 Double-unders

Rest 3 minutes;

For time:
10 Handstand Push-ups
20 Chest to Bar Pull-ups
30 Jumping Lunges
40 Kettlebell Swings, 24kg/16kg
50 Wall Ball, 10kg/6kg
60 Double-unders

Post reps, reps and time to comments.

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WOD: Monday

October 26th, 2014

Part A.
Front Squat 5×3 (Week 12 – final week of linear progression)

Part B.
3 rounds for time of:
10 Front Squat @ 50% Part A.
10 Burpee Box-jump, 24″/20″
10 Toes to Bar

Post loads and time to comments.

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Point to Pinnacle prep’ workshop…

October 26th, 2014

The 0800 workshop this Saturday will be a preparation workshop for the Point to Pinnacle. With less than three weeks it’s time to get focused.
Anna And Dan Smee will cover:
Running action/mobilisation
Personal goals
Mental strategies
Fuelling for and during the event
What to expect
What to wear
What to do/not to do the week before.
We will also do a short running based wod.

All CrossFitters welcome.
Please post intention of attendance to comments.

Rest day at CF42s…

October 25th, 2014

WOD: Saturday

October 24th, 2014

0800 Workshop will be an Open Gym – catch-up on a WOD you’ve missed this week, work a goat or even just move for fun!

Part A.
As many rounds as possible in 20 minutes of:
Run 400m
3 Muscle-ups
35 Double-unders

As always appropriate scaling will be provided.

Part B.
Buff ‘n’ Shine

Post rounds completed to comments.

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