WOD Monday 31/12/2012, New Years Eve!!

DUE TO THE AVAILABILITY OF ROWERS WE WILL BE OPENING THE BOX FROM 7-9AM FOR THIS WOD. FIRST IN WILL HAVE FIRST PREFERENCE!!

“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.

7 Comments on “WOD Monday 31/12/2012, New Years Eve!!

  1. 7.00am
    Mick 529 mod
    Alan 253 mod
    Megzi 236 rxd
    Grant 164 rxd
    Suz 180 rxd
    Yoges 207
    Justin 238 rxd
    Lisa 198
    Scotty 247 rxd
    Ellen 219
    Sarah 172
    Alana 279 rxd
    Mel P 224 rxd
    Ryno 253 rxd
    Misch 207
    Lynne 226
    Hayley 242 rxd
    Rich 213 rxd
    Sue 232
    Brucey 255 rxd
    Cliffo 311 rxd
    Tommy 332 mod
    Paula 210 rxd
    Stevo 220 rxd
    Bianca 318 rxd
    Jenny B 228 rxd
    Issy 189

  2. Well done Bianca on taking top position on the board for the girls this morn and to Alana who has been with us only a short time who moved up into 5th position. Well done to everyone on your efforts today was a cracking morning!!

  3. Oh and to me mate Rhonda who said she would never do FGB again, you are an absolute champ 😉

  4. Thankyou to Megan for counting and Alan for having the rowers ready to go! Also wel done to Bianca and Alana and a huge congrats to Mish for giving it another crack!! Can’t wait for you to start doing 9.15 sessions in the new year Mish I love your sense of humor!!:)
    Wishing everybody a safe and happy New Years Eve may the best of everything come your way in 2013:) The End

  5. Modified FGB at the Resort Gym.

    “Pool Boy Gone Bad.”

    Squats
    Double Unders
    Sit Ups
    Push Ups
    Row for Calories

    470 RXD.

    Modified or not, that freakin HURT!! A couple of tourists walked in midway round 2 and made a quick exit!! I gotta remember that CrossFit Box language doesn’t fly in a 4 Star Resort… Happy New Years Eve to you all and look forward to a crackin 4551 2013!!