Mixup

30 Oct 2010

Level 0-1

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings, 24/16

30 Sit-ups

20 Hang squat cleans, 10/5kg dumbells

25 Back extensions

30 Wall ball shots, 7/5
3 Rope climb ascents *

Level 2+
For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 24 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings, 32kg
30 Sit-ups

20 Hang squat cleans, 15/10kg dumbells

25 GHD Hip extensions

30 Wall ball shots, 9/7

3 Rope climb ascents *

* we reserve the right to sub out the rope climbs.

By CFV · In WODs

9 Responses to “Mixup”

  1. Gavin Fraser says:
    October 30, 2010 at 6:45 am

    You little ripper!!

  2. Jimmy Badenoch-Reed says:
    October 30, 2010 at 6:52 am

    Damn! Wish I could be there..

  3. adam gibson says:
    October 30, 2010 at 7:11 am

    It’s on!

  4. Frank says:
    October 30, 2010 at 9:38 am

    Dam im working!!!!!

  5. adam gibson says:
    October 30, 2010 at 10:19 am

    Awesome wod!! So much fun, great range of movements.

  6. Joe says:
    October 30, 2010 at 11:33 am


    Name,Lvl,Time
    Gav F,2,14:49

    PeterW,0,19:15

    Ango,2,13:22

    ChrisL,2,15:29

    KAth,0,16:58

    Gibbo,1,14:21

    PeterC,0,17:16

    Karissa,0,16:58

    DanS,0,15:44

    AndrewW,18:58

    Jess,0,19:15

    Lou,0,1945

    Ben,0,17:03

    George,1,21:30



    Great effort this morning,everyone pushed hard and had a blast.
















  7. Gavin Fraser says:
    October 30, 2010 at 12:26 pm

    Ango, you are a machine!!

  8. Peter Williams says:
    October 30, 2010 at 5:15 pm

    i think i was 19min 34sec
    great workout,glad i wasn’t doing this home alone

  9. Christian says:
    October 31, 2010 at 5:10 pm

    That WOD is sick!! Bummed I couldn’t be there!! More of these please Mr Firebrand… Ango you’re a freak… Gav, for a big man you went f.a.s.t!