CrossFit 42 South

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    "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports".
    - Copyright Greg Glassman

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WOD: Saturday

Reminder: Trial Yoga/Stretch today at 0900.

“Fight Gone Bad”

Three rounds of:
Wall-ball, 10kg/6kg (Reps)
Sumo Deadlift high-pull, 35kg/25kg (Reps)
Box Jump, 20? box (Reps)
Push-press, 35kg/25kg (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.
Compare to last time here.

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This entry was posted on Friday, February 15th, 2013 at 7:30 pm and is filed under CF42s Workout of the Day. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

3 Responses to “WOD: Saturday”

  1. Jak says:
    February 15, 2013 at 8:17 pm

    Sad I’m going to miss this one :(

  2. Dan says:
    February 15, 2013 at 8:39 pm

    I’ve wanted to do this one for a while.

  3. Millie says:
    February 16, 2013 at 2:14 am

    I’m not feeling very well so I can’t come in today- please put my name down for a vote with the yoga though :-)