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Wednesday 23 December 2009

Posted by The Coach on December 22nd, 2009

“Fight Gone Bad”
Three rounds of:
Wall-ball, 10kg ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35kgs (Reps)
Box Jump, 21″ box (Reps)
Push-press, 35kgs (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.

This is the last day of training at The Cell for 2009. We’d like to wish all our athletes and their families a Very Merry Christmas and a Happy and Safe New Year. See you all back and raring to go on the 4th January. We won’t be posting WOD’s during the break so if you’re keen to train, head to for your daily WOD fix or check out this awesome CrossFit WOD Resource, also available on ourΒ Further Reading page.


21 Responses to “Wednesday 23 December 2009”

  1. andrew said

    National wall ball week is it?? 😦

  2. The Cell said

    Yesterday’s death by wall ball WOD was just a warm-up for FGB Andrew!! πŸ˜‰


  3. andrew said

    hmmm..anyway here’s another neat resource for WOD’s for all the spreadsheet jockeys out there

  4. gus said

    merry christmas everyone

    my wod for the next week or two looks something like this:


  5. The Cell said

    Keep an eye on the website during the break whenever you can…


  6. Vicki said

    Awesome WOD to round off the year! I love FGB:)

    Total reps 273 (subbed SDHP with HPC) 5kg wall ball and the piddly 12 inch step. 16.5kg for PP and HPC.

    Have a great Christmas everyone and a big THANK YOU to Jase, Stef, Storm and Steve for a great year…

    PS can everyone PLEASE have a drink for me over Xmas???? Pleeeeeeeeeease?

  7. michelle said

    Warm up: 1km row, mobility, 10 reps each of 5kg wall ball, 25kg SDHP, box jump, 25kg push press

    WOD: As Rx’d

    Total reps = 284

    Breakdown looked like this:

    Wall ball – 31/27/24
    SDHP – 18/19/20
    Box Jump – 19/15/14
    Push Press – 19/18/16
    Row – 14/15/15

    Now I want to have another go and crack 300….

  8. michelle said

    Vicki, I’ll have two drinks for you… πŸ™‚ πŸ™‚

  9. Pete Yeates said

    Warm-up = Row 1k, Mobility drills.

    Wod with 30kg for PP and SDHP (Had to modify SDHP into a wider grip due to my right bicep pinching)

    Total reps = 273

  10. andrew said

    WU – 1km row, mobility, 10 rep x mini FGB

    WOD – 293. all was ok except the box jumps which as my kness cant take a jump up & down slowed me down (Vicki – i need to work onmy BJ technique!! πŸ™‚ )

    Jason R is the golden boy this week and his 299 today will be hard to beat methinks

    My sincere thanks for 2009 to Stef, Jason, Storm, Steve. my fellow Cellmates and especially the 05:30 crew for both inspiration and perspiration. See you all next year and a Merry Xmas to all our readers.

  11. Will F said

    Great WOD to finish the year! I’ll have a few drinks for you Vicki!

    Warmup 1000m row, mobility

    WOD – 252
    5KG WB – 29/25/29
    25 KG SHDP – 16/12/14
    21′ BJ – 19/16/16
    25KG PP – 12/15/12
    Row – 13/11/13

    Merry xmas and new year for all πŸ™‚

  12. The Cell said

    You think you want another go Michelle. Jase Riseley scored 299!!! I’m sure if he had the physical capacity to, he’d have another crack. But he was knackered.

    Big effort by all this morning especially after a few heavy leg days.

    The Cell resembled a bums, tums and thighs class with the last few WOD’s!! Feel the burn baby! πŸ˜‰ hahaha


  13. andrew said

    Like this Jason??

  14. The Cell said

    Mmmm, nice Andrew. Wonder what the chances are of Kerry and Krista coaching here! πŸ˜›

  15. Biljana said

    Fight Gone Bad – Tough WOD as always but feels great when it’s done!!
    Perfect WOD to fnish the year as it’s one of the first I did back in January and looking back now – some massive improvements. πŸ™‚

    FGB – 23/1/09 (45 sec movements) 1 min rest between rounds
    Wall Ball 5kg, SDHP 15.5kg, BJump 10 inch, PP 20kg, Rowing
    Score – 221

    FGB – 4/5/09 (1 min movements – 1 min rest between rounds)
    Wall Ball 5kg, SDHP 20kg, BJ 21 inch, PP 20kg, Rowing
    Score – 243

    FGB – 23/11/09 As Rx’d
    Wall Ball 5kg, SDHP 25kg, BJ 21 inch, PP 25kg, Rowing
    Score – 276

    Looking back over the year – it has been fantastic on so many levels and I’m looking forward to an even better 2010! I’ve had awesome coaching and learning experiences at The Cell with Jase, Stef, Storm & Steve, I train at the best place in the world at The Cell, met great friends to train with, regained my health & fitness and improved my strength and spent time sharing the experience with both of my boys! An awesome year!!

    Merry Christmas everyone! πŸ˜€

  16. Graeme said

    A big THANK YOU and a very restful and merry christmas to all at the cell.
    Thankyou for your support and friendship
    Thankyou for pushing and challenging me
    Thankyou for your patience, passion and understanding
    Thankyou for giving a shit !!!

    its been an absolute pleasure and i look forward to 2010


  17. Adam Piller said

    always love a good fight! as rxd 346

  18. andrew said

    346!! thats fkng awesome adam..

  19. Adam Piller said

    thanks captain smash, i was hurtin big time.

    merry christmas all, santa is coming tonight!! except to our coaches houses, coz they were mean to us this year!!

  20. dan said

    Good session to finish off the year.

    As Rxd; 339

    Adam awesome effort, you have given me some work to do over the next month!!
    All those time that I have taken a break, or an extra few seconds to get the bar or body moving, all counts!!!!

    Thanks to everyone at the Cell for being so welcoming and real!

    Merry Christmas to all

    Dan & Elle

  21. andrew said

    agree with dan – its all down to gritting thru the pain barrier and getting those extra 2-3 reps per exercise. next time…

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