CrossFit 42 South

30% off CF42s T-shirts and Singlets…

September 29th, 2014

It’s getting warm again – best put some new gear on that rig!
This week only all CF42s T-shirts and Singlets 30% off.
Offer ends Saturday 4th October.

WOD: Thursday

October 1st, 2014

Don’t forget 30% of all CF42s T-shirts and Singlets this week.
We accept cash, credit card or we can direct debit from your account.

Droga (stretch and mobilisation) with Drum and Codes at 1830.

Part A.
4x 500m Row efforts
Rest as needed between efforts.

Part B.
Max effort Wall Climbs in 15 seconds to find x.
Max effort Chest to Bar Pull-ups in 15 seconds to find y.
Then;
Every 90 seconds for 7 efforts:
x Wall Climbs + y Chest to Bar Pull-ups

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WOD: Wednesday

September 30th, 2014

Part A.
Take 12 minutes to find a heavy 1 rep Power Clean

Part B.
EMOM 20 minutes:
1st minute: 3 Power Clean @ 75% Part A
2nd minute: 12 Burpees (40 second cut-off)

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WOD: Tuesday

September 29th, 2014

Part A.
Push Press 2-2-2-2-2-2-2

Part B.
AMRAP 15 min:
10 Pull-ups
7 Push Press, 60kg/40kg
30 Squats

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The Hartz Mountain bush walk crew

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WOD: Monday

September 28th, 2014

Part A.
Front Squat 5×3

Part B.
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front Squat, 60kg/40kg (bar from ground)
Run 200m after each round

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Rest day at CF42s…

September 27th, 2014

WOD: Saturday

September 26th, 2014

In partners with only one athlete working at a time, AMRAP 40 minutes of:
Run 800m
Or
Assault Bike 2km
Or
Row 1000m

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WOD: Friday

September 25th, 2014

Part A.
Take 12 minutes to find a heavy 3 rep Overhead Squat

Part B.
EMOM 30 min:
1st minute: 5 Overhead Squats @ 75% of Part A.
2nd minute: 10 Strict Pull-ups (40 sec cut-off)
3rd minute: 15 Burpees (40 sec cut-off)

Optional Part C.
“Buff’n'Shine Friday”

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Weighted squats?

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WOD: Thursday

September 24th, 2014

Reminder: Droga with DJ and Codes at 1730… Namaste Mofos.

In partners with only one athlete working at a time, as many rounds as possible in 20 minute of:
12 Deadlift, 70kg/45kg
9 Hang Power Clean, 70kg/45kg
6 Shoulder to Overhead, 70kg/45kg

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WOD: Wednesday

September 23rd, 2014

Reminder: It’s not too late to jump on the Hartz Mountain walk this Sunday. Details above.

Part A.
Bench Press 5-5-5-5-5-5-5

Part B.
At time 0.00:
Run 400m
At time 4.00:
Run 400m
At time 8.00:
Run 400m
At time 12.00:
Run 400m
At time 16.00
Run 200m
At time 18.00
Run 200m
At time 20.00
Run 200m
At time 22.00
Run 200m

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