CrossFit 42 South

Easter timetable…

April 9th, 2014

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Each year at CF42s we encourage you to use the Easter holiday period as a de-load week.
This is a perfect opportunity to rest and recover from the Open and spend some time with family and friends.
We will have Open Gym opportunities to allow you to come in and work on skills but please keep it light and the intensity low.
For those athletes competing in the Colossal Olympic Lift-off please talk to a coach so we can plan your training for this week in preparation for the competition.

CF42s Kids Term 2…

April 9th, 2014

CF42s Kids term 2 starts Monday 5th April.
More info on the CF42s Kids website here.

WOD: ANZAC day

April 24th, 2014

LEST WE FORGET.

Rest week.
Open Gym 0600-1000.

Join us at 0700 Saturday for the biggest team WOD EVER!
Reminder: 0700 session ONLY on Saturday as the Colossal Oly Lift-off is on from 0800.

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WOD: Thursday

April 23rd, 2014

Rest Week.
How much fun was that Partner WOD yesterday? Awesome.
Need some ideas for weaknesses to work on this week?
Overhead Squat, Pull-ups, Muscle-ups, Power Clean? – if in doubt please ask a trainer.

Drum will be at the box from 0600 taking an on-ramp session so the box will be open 0600-1000 today.

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Bridges…
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WOD: Wednesday

April 22nd, 2014

It was awesome to see so many athletes work on their goats yesterday in the open gym session.
Please use these sessions wisely this week. Talk to the trainers about working your weaknesses – we are more than happy to help.

Box open 0800-1000 today for an open gym.
Feel free to join us at 0800 for a partner WOD.

CrossFit MAD (free child care) 0930-1030 today also.

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WOD: Tuesday

April 21st, 2014

Rest week.
Open gym today 0700-1000 (Drum will be at the box from 0700).
This week is the perfect opportunity to rest and give you body the time it needs to recover and rejuvenate.
Why not do something different: swim, yoga, meditate, go fishing or build a spaceship.
If you just can’t stay away from the box come in and work on a weakness. This is a great time to talk with a coach about your training and address the things you feel are holding you back.

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WOD: Monday

April 20th, 2014

Easter Monday – box closed today.

Run 5km.
Quit your moaning. Just do it.

Post time to comments.

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Sweat angel bull?

Easter Sunday – Rest day at CF42s

April 19th, 2014

WOD: Saturday

April 18th, 2014

Easter Saturday timetable – 0700 and 0800 session only today.

‘Cindy’
As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
(Compare to last time here)

OR

‘Mary’
Perform as many rounds as possible in 20 minutes of:
5 Handstand Push-ups
10 One Legged Squats (alternating legs)
15 Pull-ups

Post rounds completed to comments.

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Easter buns…
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WOD: Friday

April 17th, 2014

Good Friday – Box closed today.

As many rounds as possible in 12 minutes of:
Run 200m
15 Burpees

Preferably perform on soft sand.

Post rounds completed to comments.

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WOD: Thursday

April 16th, 2014

Part A.
Deadlift 5×3

Part B.
Strict Press 5×5

Post loads to comments.

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WOD: Wednesday

April 15th, 2014

In partners with only one athlete working at a time, as many rounds as possible in 25 minutes of:
Run 400m
12 Dumbbell Thrusters, 20kg/15kg DBs
8 Toes to Bar

Post rounds completed to comments.

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