CrossFit 42 South

WOD: Thursday the 12th February 2015

CrossFit Class

Warm up

Here early?

Run the block then practice DUs


Then as a group overhead squats before the 10min to find 5rm.



10min to build to a 5rm overhead squat

*Take from the floor



10 sets of:

Row :30 ME for cals

Rest 1:30

*Go as hard and fast as possible on this. Score is lowest and highest cals


















A photo posted by Lyn Horton (@lynhorton) on


3 Responses to “WOD: Thursday the 12th February 2015”

  1. Chelsea walker says:

    Warm up 

    5 min on airbike 

    3 rounds of 

    50 du's

    10 pistols 

    5 hspu 

    200m row

    strength OHS felt yuk with wrist did 5rm backsquat at 100kg

    cond 10 rounds of 30secs row for calories = 128 cals


    3×10 ring rows

    3×10 barbell rows 25kg

    3×12 lat pull downs 

    3×12 tricept pull downs 

    3×10 bench dips

    3×12 machine rows 

  2. Lucy says:

    Bench press 3×5 @50kg
    5rm OHS 60kg

    5min muscle up EMOM – 4, 3, 3, 2, 2

    Class row – 130 calories