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?


19 thoughts on “South America Regional WOD”

  1. 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


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

    STRENGTH—> OHS 1-1-1-1-1

    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. CF WU x 2

    Strength: OH Squats
    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. 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.


  8. Strength : Press 1-1-1-1-1

    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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