CrossFit 42 South

WOD: Wednesday the 22nd April 2015

Happy birthday Nicola, have an awesome day : )

CrossFit Class

Warm up

3 sets of:

5 inch worms (on the spot)

:20 side plank each side

10 banded good mornings

5-8 strict ring dips



A) Deadlift 5rm

*Add weight from last week. Hit sets at 80% and 90% of your “Working Weight” like last week. Adding weight to all sets.


B) Press 3×5

*Add weight from last week

Comp group



10-8-6-4-2 –rest 2min

*Heavier than last week. One last week of this next week so be sure to push it today.



A) 9-7-5 of:

Overhead squats 70/50kg

Muscle ups


B) Go for a 3km run. Think of your 5km pace but for 3km. This should be uncomfortable but not maximal. 

We are having a a FREE Trial class for all your friends and family. Please share this picture on facebook/instagram/email etc to help us get the word out there. This is your gym, fill it with the people you want to be training with. 

Screen Shot 2015-04-21 at 2.15.50 pm



2 Responses to “WOD: Wednesday the 22nd April 2015”

  1. Nikki says:

    Press 10-8-6-4-2 

    37.5kg  38.5kg  40kg  41kg  43.5kg 

    conditioning – 9-7-5 

    ohs @ 45kg 

    muscle ups        = 11.42 

    4k run 

  2. Chelsea walker says:


    10@36, 8@36.5, 6@38.5, 4@41, 2@45


    9-7-6 of OHS @ 50kg and MU's

    did ring dips with black band and c2b pull ups due to not bein able to do muscle ups 

    3km run 15:55