CrossFit 42 South

WOD: Tuesday the 14th October 2014




5xME strict pull ups –rest 2:00

*If you are doing 10 plus do c2b. If you need to scale use a band that allows for 5-8 tough reps. Not 10-15 easy reps.



Row 1km

12 wall climbs

Run 1km




A) Front squats


*Start from last set of 10s and build if possible from


B) Barbell rows


*Perfect form. Pause for a 2 count on the chest



3 rounds for time of:

15 OHS 50/35kg

10 burpees

5 muscle ups

800m run

*Scale number of muscle ups if needed to maintain intensity. After you finish aim to have a total of 15 MU for the day


I found this interesting. Some god education for those who like to learn about this type of stuff 


7 Responses to “WOD: Tuesday the 14th October 2014”

  1. Ty says:

    FS 50/60/70

    BR 40/43/48


    22:48 40kg ohs & row – very challenging

  2. Nikki says:

    Wowsy this was horrible….. My brain was screaming at me ๐Ÿ™ 

    front squats – 55kg 60kg 60kg

    barbell rows – 30kg was doing them wrong anyway 

    3 rounds 

    15 OHS 


    5 muscle ups / scaled to 2 

    800m run               = 27:40 

    lets pretend today didn't happen 

  3. Bom says:

    Front Squats – First 2 @ 80kg the last @ 82.5kg.. They were heavy.

    Barbell Rows – 40kg.

    Scaled the work 10 OHS @ 40kg then 1 muscle up. Time was 25mins ish, my timer screwed up. I managed 5 MUs for the day but got 1 every time I tried :-).

  4. Chelsea walker says:

    Front squats 70,72.5,75 this was horrible 

    barbell rows 25,30,30

    Cond with 5 c2b



  5. Kalani says:

    FS – 40/ 42.5/ 44.5kg

    BR- Started at 25kg for 1st set then dropped back to 20kg. Plus I didnt see that there was to be a pause… oops.

    Conditioning, Yay my favourite!… not. lol my head was all over the place. 
    Started the OHS with 15 reps @25kg. OHS felt funky so I dropped the reps down to 10. I was doing 1 muscle up each round,  Then missed a lot of burpees in the second round so ended up doing 20 burpees in my last round. Atleast I could and did the 800m properly lol. 
    Time I ended up with was 29:10

  6. Lucy says:

    Front squats 70-72.5-75kg ouch lol

    Babell rows -20-30-35kg

    Conditioning – 24.28 scaled to 3 muscle ups because I couldnt link them and got sad lol