WOD: Friday by Codes Allie | Jan 6, 2011 | CF42s Workout of the Day | 11 comments Front Squat 3-3-3-3-3 then; Four rounds for time of: 15 Front Squats, 60kg (40kg) 30 Push-ups 45 Double-unders Post load and time to comments. 11 Comments ShowTime on January 6, 2011 at 21:39 Attention This WOD shall be named hereafter as “The Showtime”. CrossFit 42 South on January 7, 2011 at 09:19 Happy 17th Birthday Showtime. 1 year until Showtimes 18th – everyone at CF42s is invited. jess on January 7, 2011 at 10:22 Happy bday Showtime!! Get your licence and some wheels? xx Jess Tania on January 7, 2011 at 10:55 Happy Birthday, Showtime!! LUKE on January 7, 2011 at 13:02 Happy Birthday Mate, if you would like to pick me up and drop me in town any time after 6.30 that would be great!!! Luke. Anna on January 7, 2011 at 14:55 OMG….I am 21 years older than ShowTime! If you ever need a new Mum, just let me know. Thanks for making me feel really old. Happy Birthday Dude! Julie on January 7, 2011 at 09:02 For time: Row 1600 3 min rest Row 800 2 min rest Row 400 1 min rest Row 200 Go to Bondi Beach! 6.29 / 3.11 / 1.31 / .46 CrossFit 42 South on January 7, 2011 at 09:17 WOD results: (3RM Front Squat/Met-con time) 6.15am: Lisa.N: 48.5kg/21.03 (26kg/knees/2x singles) Alex: 70kg/21.06 (40kg/attempts) DJ Dave: 90kg/16.59 rxd Matt: 100kg/13.59 rxd Mel: 48.5kg/13.44 (25kg/knees/2x singles) Lisa: 48.5kg/20.15 (27.5kg/knees/2x singles) Slats: 75kg/11.25 (50kg/2x singles) Brett: 75kg/19.33 (42.5kg) Bove: 70kg/19.50 (45kg) 7.30am: A. As many rounds as possible in 8 minutes of: 7 Snatch Balance, 40kg 21 Double-unders Rest 3 minutes; B. As many rounds as possible in 6 minutes of: 5 “L” Pull-ups 5 Ring-dips Rest 3 minutes; C. 4 rounds for time of: 20 Burpees 100m Farmers carry, 24kg Dumbbells Chops: A. 4 (30kg),B. 5 (strict pulll-up), C. 11.46 rxd Russ: A. 4+7 rxd, B. 8 rxd, C. 9.40 rxd Drum: A. 7 rxd, B. 6+4 (not quite 90 degree legs), C. 9.03 rxd 5pm: Brad: 85kg/20.09 (attempts) Cam: 80kg/17.19 (50kg) Jane: 57.5kg/18.33 (30kg) Sonya: 50kg/19.25 (30kg-20kg) Slayer: 90kg/19.51 rxd Adam: 90kg/23.42 rxd Showtime: 70kg/24.10 (40kg) 6.30pm: Steph: 55kg/21.07 (30kg) Tania: 42.5kg/22.17 (27.5kg/x2 single) Daya: 80kg/21.28 (50kg/100 single) James Nash on January 7, 2011 at 10:16 Inverted ladder of 10 9,8,ect Deadlifts body weight 1,2,3,ect Toes to bar 9:10rxd did the funist workout yesterday went swimming in a creek found a big chunk of tree so deadlifts and clean and jerk a rock I think it was about 24kgs and did some frount squats and pull ups on an over hanging vine miles on January 7, 2011 at 17:23 95 kg ShowTime on January 7, 2011 at 19:33 Best present ever Love all you guys (getting emotional).