CrossFit 42 South

WOD: Wednesday the 13th May 2015

If there is anyone at the gym who want't to catch up for a coffee to help you reach your goals, please let me know. If you are struggling to achieve your specific goals (lean out, get jacked, snatch more, run faster, recovery from injury etc) please arrange a catch up with me ASAP…. 

This is at no extra cost to your membership. So, you'd be silly not to use it….

CrossFit Class

Warm up

3 sets of:

5 inch worms

10 band good mornings



Deadlift 5rm

*Hit sets at 80% and 90% of working weight.



Buy in- 400m farmer carry 2×32/24kg

2 rounds of:

20 box jumps 24/20”

20 barbell rows 40/30kg

Buy out- 400m farmer carry


Comp group

Warm up

4 sets of:

10m inch worm

10 hollow rocks

10 arch rocks


For time:

Row 500m

9 muscle ups

14 t2b

Row 500m

7 muscle ups

21 t2b

Row 500m

5 muscle ups

28 t2b

Row 500m

Check out this cool interview with Greg Glassman (the dude who created CrossFit) on USA 60minutes.




3 Responses to “WOD: Wednesday the 13th May 2015”

  1. Nikki says:

    Conditioning – done didn't get a time because the timer got turned off on me

  2. Lucy says:

    Conditioning – 31.35 possibly one of the worst training sessions in a long time I could have easily given up and walked away but I got it done and for that im pretty happy with myself

  3. Chelsea walker says:

    Conditioning 22.01 did banded muscle up progression and t2b were shit as today