CrossFit 42 South

WOD: Wednesday the 18th March 2015

CrossFit Class

Warm up

Here early? Get an easy 1km row + run 800m in


3 sets of:

10 push ups

:15 ring support hold (PERFECT)

10 band pull a parts



A) Press 3×5

*Add 1kg to last time


B1) 5xME PERFECT ring rows –rest :30

*Aim to be as horizontal as possible.


B2) 2 Turkish get ups (each arm) –rest 1:00

*2 reps without dropping before switching.



Tabata double unders for max reps

*If you did this a few weeks back, try beat your score.


Comp group


Weighted strict pull ups

1xME UB @ 95%

1xME UB @ 90%

1xME UB @ 85%

1xME UB strict c2b

-Rest 2:00 between all sets.

*Use last weeks 5rm for your % work



A) 20x 30:30 row

*Work pace should be a tad faster than your 500m pace we have been working on and you can get out off the rower in rest. Pace should be the same for all efforts.


B) Air Bike 1min MAX EFFORT for calories


Kara Webb for the podium at the Games this year…… 


One Response to “WOD: Wednesday the 18th March 2015”

  1. Lucy says:

    1xME @ 9.5kg -5
    1xME @ 9kg – 5
    1xME @ 8.5kg – 5
    11xME C2B – 7

    Row pace 1:45 – 1:50 ish about 3000m

    1min ME airbike 17 calories