CrossFit 42 South

WOD: Wednesday the 13th August 2014

Reminder that the Move Strong comp is on this weekend. There are no more spots to compete but spectators are more then welcome. 



For time complete the following:

Row 1km

50 wall balls 9/7kg

40 box jumps 24/20”

30 wall balls

20 box jumps

10 wall balls



Same as class today.

but either before or after hit the following..


5 rounds not for time of:

2-5 muscle ups

10-15 GHD sit ups

10-15 hip extensions 




4 Responses to “WOD: Wednesday the 13th August 2014”

  1. Chelsea walker says:

    5 rounds of skill work 

    5 ring rows

    15 ghd sit ups 

    15 hip extensions for 3 rounds 2 rounds with 5kg plate 

    conditioning 12:10rx this was nasty especially after the skill work 

  2. Kalani says:

    Conditioning: score is above on the whiteboard

    5 rounds not for time.
    Started out doing 2 muscle ups but ended up doing chest to bars
    Did 10 ghd sit ups and 10 hip extensions

  3. Nikki says:

    4 rounds not for time 

    2 muscle ups – last round was just getting in the rings couldn't push out 

    10 ghd sit-ups 

    10 hip extensions with 7kg ball the last 2 rounds 

    wod – was horrible 

  4. Lucy says:

    Skill work
    4 muscle ups
    10 ghd sit ups
    10 hip extensions

    Conditioning 13.04 rxd wall balls were crap tonight and let me down