CrossFit 42 South

New CF42s limited edition tops!

December 4th, 2014

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Check out these sweet new designs by our very own Hannah.
This is a limited edition release so get on it quick.
To pre-order go to our online store here (click on the ‘online store’ tab).
For people outside the CF42s community we can post up to 3 items to you for a flat rate of $10 – just select the postage option in the online store.
The online store closes Thursday 18th December.
Please allow 4 weeks for delivery.

CF42s Christmas Timetable…

December 2nd, 2014

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Nutgrove Beach offsite WOD – Friday 1730…

December 2nd, 2014

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When: Friday 19th December 1730 onwards
Why: It’s the last Friday before Christmas and it’s daylight savings so why not.
Where: Nutgrove Beach, Sandy Bay

Meet in the car park at the footy change rooms on Sandown Ave (Poit A on the map below) at 1730 where we will make our way down t the beach.
Picture 2

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Be aware that the Twilight Market is on at Lower Sandy Bay so parking could be a problem. We recommend meeting your mates at the box and car pooling down to the meeting point.

Join us afterwards at Sandy Bay Beach Wood Fired Pizza for some post WOD nutrition.
Post to comments if you are keen for pizza so we can give them a heads-up.

WOD: Friday

December 18th, 2014

Reminder: Offsite WOD at Nutgrove Beach at 1730 today (details above)

“Jenny”
Complete as many rounds as possible in 20 mins of:
20 Overhead Squats, 20kg/15kg
20 Back Squats, 20kg/15kg
400m Run

Post rounds completed to comments.

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WOD: Thursday

December 17th, 2014

Part A.
3 rounds for time of:
30 Toes to Bar
30 Burpees
Run 400m

Part B.
Midline work

Post time to comments.

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WOD: Wednesday

December 16th, 2014

Part A.
20 minutes play with Stone Loads

Part B.
3 efforts each for time of:
Row 1000m
Rest as needed between efforts.

Post fastest and slowest time to comments.

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5 minutes with… Terry

December 16th, 2014

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How were you introduced to CrossFit?
I was doing a bit of a small group boot camp. They were a good bunch of people but they mentioned the Crossfit Games one day. It sparked an interest but I didn’t do anything about it. I was also working with Esther at the time and she mentioned it as well. Two people I know talking about something must mean it’s worth looking into. I dropped in to
see Drummond and said I was ‘interested’ and then about a month later I got the courage to come in. I think he thought this bloke is a turkey and won’t be back, he was right about one thing! No on-ramp, just a slow build up with a heap of pain.

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WOD: Tuesday

December 15th, 2014

Have you registered for the CrossFit Colossus Outdoor Summer Smack-down?
All details here.

Part A.
Take 12 minutes to find a heavy 5 rep Front Squat (bar from ground)

Part B.
15-12-9 reps for time of:
Front Squat, 80kg/55kg
Bar Muscle-ups

Post loads and time to comments.

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WOD: Monday

December 14th, 2014

Reminder: Offsite workout this Friday from 1730 at Nutgrove Beach – details above.

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

Post total rounds completed to comments.

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Rest day at CF42s…

December 13th, 2014

Good luck to all CF42s athletes competing at the ‘Gates of Hell’ Strongman comp’ today.

Reminder: Sunday Flush Through 0900-1100.
A lighthearted and fun WOD will be programmed, combining elements of CrossFit Express and Droga. The aim of this session is to offer athletes an active recovery and mobilisation session. You may also use this time to catch up on a daily WOD you may have missed during the week, or ask a coach for advice on technique, nutrition, or life in general. There will be a cost of $5 per athlete to cover the trainer’s time. Come in and mobilise your sore bits and get ready for the upcoming week.

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WOD: Saturday

December 12th, 2014

Reminder: Due to the Christmas Party there is only a 0900 session today.

Team WOD.
Get in here.
You can party hard but can you back-up?

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WOD: Friday

December 11th, 2014

Due to the CF42s Christmas Party on Friday night there will be NO 1730 session.
Additionally there will be no 0700 or 0800 session on Saturday. The 0900 session will be a recovery team WOD.
I’m sure you can party hard but can you back up?

Part A.
Take 15 minutes to find a heavy but perfect 2 rep Power Snatch

Part B.
As many rounds as possible in 10 minutes of:
5 Power Snatch, 45kg/30kg
10 Box-jumps, 24″/20″
* buy in with 50 Pull-ups

Post loads and rounds completed to comments.

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WOD: Thursday

December 10th, 2014

Part A.
20RM Back Squat

Part B.
7 rounds for time of:
Run 200m
15 Push-ups

Post loads and time to comments.

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