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: Monday

Remind your friends and family: Free Trial CrossFit session this Wednesday at 1700.

Team WOD:
Partner Lumberjack 20
Two rounds for time of:

20 Deadlifts, 125kg/85kg
Run 400m

20 Kettlebell Swings, 32kg/24kg
Run 400m

20 Overhead Squats, 50kg/35kg
Run 400m

20 Burpees
Run 400m

20 Chest to Bar Pull-ups
Run 400m

20 Box jumps, 24″/20″
Run 400m

20 Dumbbell Squat Cleans, 20kg/15kg
Run 400m

Partner 1 will complete 20 Deadlifts and Run 400m then high-five Partner 2 who will complete 20 Kettlebell Swings and Run 400m before then high-fiving Partner 1 who will complete 20 Overhead Squats and Run 400m…and so on until the Team have completed two rounds.

Post time to comments.

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This entry was posted on Sunday, February 17th, 2013 at 5:21 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: Monday”

  1. Corkers says:
    February 18, 2013 at 11:10 am

    This is going to be hot!

  2. RobS says:
    February 18, 2013 at 6:24 pm

    On the road
    Row 4×500 1.36 thru 1:43
    Strict pull-ups 10 rounds of 2
    Deficit push-ups 10 rounds of 10
    Walked a beach

  3. Alice says:
    February 18, 2013 at 8:21 pm

    Top job Scotty & Dee for smashing this wod without the rest when their chump partners had to withdraw due to dodgy shoulder mechanics. Well done! X