WOD Friday 19/08/2011

“Fight Gone Bad”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 3 and 5 round versions can be used. The stations are:

Wall-ball: 10kg (5kg), 10 ft target. Reps
Sumo deadlift high-pull: 35kg (25kg) Reps
Box Jump: 20″ inch box Reps
Push-press: 35kg (25kg) Reps
Row: (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post load and total amount of reps to comments.

Lauren scales the rope for her 10th and final effort!!

12 Comments on “WOD Friday 19/08/2011


  2. 5.45am
    Lauren 267 rxd
    Mull 211 rxd
    Alan 328 (25kg)
    Megan 227 rxd

    Michelle 214 (20kg)
    Kazz 306 rxd
    Kristen 234 (20kg)
    Lynda 214 rxd
    J.F.K 280 rxd
    Bec.C 200 (25kg)
    Brendan 175 rxd
    Lockstock 297 rxd
    Scotty.T 218 (35kg)
    Sheree 260 (mod)

    Tommy 258 rxd
    Aido 338 rxd
    Cliff 366 rxd
    Crossfit 241 rxd
    Shano C 264 rxd

    Dale 294 rxd
    Rob 260 rxd
    Beck L 238 rxd
    Chazza 265 rxd
    Paula 254 rxd
    Livdogs 239 (20kg)
    Gilli 214 rxd
    Tanners 261 rxd
    Babs 233 (20kg)
    Ryno 248 rxd
    Callan 315 rxd
    Brandon 254 (35kg) welcome
    Kurt 250 rxd
    Corina 243 (20kg)

  3. What a pumping night in the box, very games atmosphere like! Well done to Ciffnuts 366 reps and Kazz 306 reps who take top spot on the scoreboard! Wicked night!!

  4. Congrats to Rob and Bek on their engagement tonight!! Wishin u both all the very best for the future!!

    • What a lovely proposal Rob n Beks – beautiful that you choose to do it at the shed, Huge congrats to you both!

  5. Congratulations Rob and Bec. We wish you all the best.