WOD: Friday

by | 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

  1. 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!

  2. 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

  3. 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)

  4. 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

  5. miles on January 7, 2011 at 17:23

    95 kg

  6. ShowTime on January 7, 2011 at 19:33

    Best present ever

    Love all you guys (getting emotional).