South America Regional WOD

9
Jun

South America Regional WOD

This workout was the first one performed in South America for the Regional Qualifiers. It’s a task-priority workout resembling Fight Gone Bad.

20 Calories on the Rower
20 Push Press (75/55#)
20 Box Jumps
20 SDHPs
20 Thrusters

It’s going to be short, but sure to be brutal.

Check out this video on how we should exercise. Does it resemble anything familiar?

[youtube=http://www.youtube.com/watch?v=wGXep32_qiI]

19 Responses

  1. Lance

    Looks like a fun WOD.

    Also pierre if you could bring the sheet to find out how many block im suppost to eat for the zone diet i have all my measurements done i would really appreciat it. Thanks!

  2. Warm-Up:
    Sun Salutation A x 5 then…

    3 Rounds of:
    Run 400m
    5 Ring Pull-Ups
    5 Ring Dips

    Mini-“Melissa” (Courtesy of CrossFit Bolton)
    3 Rounds for time of:
    5 Back Squats, 155#
    5 Front Squats, 95#
    5 Overhead Squats, 65#
    25 Air Squats

    8:26

  3. Lance

    warmup x2
    shoulder press
    135-155(fail)-145(fail)-140-145(fail)<– not my day

    WOD= 5:07 Gahh! wanted under 5 mins.
    Great WOD alot of fun

  4. pierre83

    I knew that Rob would finish first on this WOD!!!

    STRENGTH—> OHS 1-1-1-1-1
    95-115-135-145-155(PR)

    WOD—> 3:53

    That was a short WOD but intense!

  5. Heather (Mum)

    CFWU X 2
    Strength Back Squat
    65-70-80-85-90 PR Thanks for the hint Kevin.

    WOD 45 lb.
    20 Calories Rowing
    20 Push Press
    20 Box Jumps
    20 SDHP’s
    20 Thrusters
    Time 12:55 Brutal workout.

    Welcome to Jane and Tracey.You gals did great.

  6. Rob

    CF WU x 2

    Strength: OH Squats
    1×45
    1×65
    1×75
    1×85 Failed so another @ 75
    1×85 Thanks for the coaching Pierre and Kevin, I’ll practice my form on this one.

    WOD: 3:52 – Damn sneakers – Thanks for telling me to leave them in the rower Ed. LOL!

    Great workout tonight, everyone pushed it really hard, it was impressive!! 🙂

  7. Kevin

    It was fun watching this workout. Very quick between exercises.

    I did it before the group got there – 4:00

    Also did back squats later on.

    Sore from Cindy.

    135×1
    185×1
    225×1
    245×1
    255×1
    265×1
    275×1

  8. MC

    Strength : Press 1-1-1-1-1
    45-55-65-75(f)-75(f)

    WOD: with 55#
    20 calories row
    20 push press
    20 box jump
    20 SDHP
    20 Thrusters

    Time: 7:07 min

    I took my time for rowing, but the rest was pretty hard…

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