Saturday 4 Dec - 'Fight Gone Bad' 3 Rnds - Wall Ball (8ft/10ft), Sumo Deadlift HighPull (25/35), Box Jump (60/50cm) Push Press (25/35) Row

 Compare to 27 Sep and 14 Jul
Don't forget - no Open Gym this Sunday.
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. However as we do not have rowers (yet) we will sub in a shuttle run.


  1. Was great to have Roy from Southern CrossFit call in for a Friday afternoon WOD - come back soon Roy!

  2. Great WOD today thanks Kelly. Looking forward to tomorrow's even more.....

  3. Is that the 3-2-1 eat and drink WOD Dave or the 3-2-1 run through Darwin dressed as Santa?


Note: Only a member of this blog may post a comment.