Three rounds of:
Wall-ball,10kg (6kg) ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35kg (25kg) (Reps)
Box Jump, 20″ box (Reps)
Push-press, 35kg (25kg) (Reps)
Row (Calories)

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.

Add your points and post them to comments.

12 Responses

  1. WOD Results:

    Stefan: 88/72/73=233
    Leigh: 80/71/69=220 (sub Wall Ball with 16kg Front Squat – injury)

    Drummond: 119/114/109=342 rxd
    Anna: 123/110/98= 331 rxd

    12 noon:
    Alex: 63/58/56= 177 (6kg/25kg/25kg)
    Miles: 95/73/73= 241 rxd
    Peter: 91/79/86= 256 (6kg/25kg/25kg)

    Tania: 53/48/49=150 sub wall ball with thrusters at 5kg (16kg/16kg)
    Chops: 66/67/64= 197 rxd
    Emily: 65/57/60= 182 rxd
    Adam: 80/68/66= 214 rxd

        1. I will be there tomorrow big man! Sore as from yesterday.

          Just see who can mack up surfing sunday! I hear that you might be taking up body boarding again?

        2. …….and disappointed that everyone who was hanging out in the mall didn’t do it so you could actually see what a great job you did. Unfortunately, alot of people’s FGB would be to walk up the stairs.

      1. You have no reason to be disappointed mate. Remember that these workouts are designed to exceed the capacity of the average human being and you just did this WOD with rxd weights and R.O.M (with the exception of wall ball due only to injury) with not even 2 weeks experience as a CrossFitter. You should be stoked!


  2. friday.

    259 rxd.

    Woodrow, sorry haven’t been posting mate. Was preparing for a 2 day enduro last weekend. I’m back now though. Still haven’t got pics yet, been slack. Hope 42s is goin well. Looks like you’ve recruited a few firebreathers already. Lol.

    1. Good to see the recovery process is coming along Peeps.

      I’d love some photo’s of you racing.

      You’re right mate, there are some tough kids down here in Tassie. The CrossFit community should be scared;)