• Wednesday 30/11/2011

    “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. The stations are:

    Wall-ball: 9Kg (5Kg) (Reps)
    Sumo deadlift high-pull: 35Kg (25Kg) (Reps)
    Box Jump: 20″ box (Reps)
    Push-press: 35Kg (25Kg) (Reps)
    Row: calories (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

    ITS XMAS PARTY TIME GUYS! ALL CROSSFIT ROAR FAMILY AND FRIENDS ARE INVITED!

    WHERE: STOREY BRIDGE HOTEL SHELTER BAR
    WHEN: SATURDAY 10TH DEC 3PM
    NIBBLES WILL BE ON US, DRINKS WILL BE ON YOU
    HOPE TO SEE ALL OF YOU DOWN THERE AND CELEBRATE AN AWESOME FIRST YEAR!!

  • Toby

    Is this for 3 or 5 rnds?

  • Mel C

    No rep for all of the push ups and bench presses for the dude in the youtube post! ROM dude ROM!!!! 🙂

  • glen B

    I looked around this morning after this WOD and realised, not for the first time, how good this box is. Time was called with one round to go and everybody was yelling “One more, one more” everyone kept going.

    Proud to be apart of this box

  • Kara

    Well said Glen! 🙂

  • Todd

    I love these station WODs!

  • Adam N

    So pissed off, hurt my wrist last night and have to sit this one out.Not happy!!
    Been looking forward to this one for a long time.just have to smash it next time 🙁

  • Brooke

    6am
    Todd K 172 rxd
    Drew B 225 rxd
    Sam H 217 (24KB,20PP)
    Brett H 202 rxd
    Tennille B 154 (20)
    Anita S 169 rxd
    Mel B 158 rxd
    Glen S 228 rxd
    Tom F 195 rxd
    Jake M 190 rxd
    Simon T 172 rxd
    Majella C 188 rxd
    Kath G 159 rxd
    Josh C 218 rxd
    Rachelle P 185 rxd
    Kathy C 181 (8lbs WB)
    GLen B 192 rxd
    Mark O 179 rxd
    Angela S 147 (20)
    Ethan T 301 rxd
    Kat B 223 rxd
    Jo H 175 (20PP)
    Stu B 274 rxd

    9:30am
    Melissa C 228 rxd
    Matt L 208 rxd
    Ali M 163 rxd
    Steve M 240 rxd
    Rob D 263 rxd
    Aimee D ?
    Craig C 304 rxd
    Bec S 148 rxd
    Scott M 181 rxd
    Jaymie K 180 rxd
    Tom Hend. 221 rxd
    Billy H 217 rxd
    Geoff K 153 rxd
    Laura B 182 (8lbs WB)

    5pm
    Tom D 231 rxd
    Mark D 230 rxd
    Hayley H 217 rxd
    Jason W 359 rxd
    Kara M 358 rxd
    Hannah C 170 rxd
    Colin G 272 mod
    Janice C 190 rxd
    Chris N 311 rxd
    Tom M 251 rxd
    Benn N 307 rxd
    Jessie B 190 rxd
    Brett B 272 rxd
    Matt H 202 rxd
    Todd B 184 rxd
    Tim S 187 rxd
    Shane H 235 rxd
    Steve L 218 rxd
    Toby P 330 rxd
    Melita H 165 rxd
    Tika S 212 (20kg, 8lbs WB)

    6pm
    Brendan B 184 (25PP)
    Ben G DNF
    Michael J 219 rxd
    Ben H 187 (25PP)
    Mel C 234 rxd
    Bernie H 180 rxd
    Kate C 157 mod
    Emma H 216 rxd
    Ags 257 rxd
    Lindsay G 229 rxd
    Matt A 235 rxd
    Annette A 202 rxd
    Bernie F 185 mod
    Dan M 201 rxd
    Dave A 242 rxd
    Hayley C 150 mod
    Chris I 240 rxd
    Jason D 214 rxd
    Simon T 182 rxd
    Zach B 255 rxd
    Garrett B 182 rxd
    Lach C 292 rxd