Thursday, April 28, 2011

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (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.

Post total reps to comments.

Fight Gone Bad Demo & Explanation [wmv][mov]

15 comments:

Carport Crossfit said...

Big Dawgs and Pack:
As Rx’d

Puppies:
Three rounds of:
Wall-ball, 14 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 25-45 pounds (Reps)
Box Jump 14” box (Reps)
Push-press 25-45 pounds (Reps)
Row (Calories)


Buttercups:
Three rounds of:
Wall-ball, 6-10 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 15-25 pounds (Reps)
Box Jump 10” box (Reps)
Push-press 15-25 pounds (Reps)
Row (Calories)


The usual sub for rowing is SDHP. Since SDHP are already in the WOD, we generally recommend Burpees. Counting the number of Burpees tends to work out fine as a sub for cals rowed.

Scaled WOD courtesy of BrandX

Paul said...

May have to postpone my date with fight gone bad until tomorrow night depending on the weather situation this afternoon. Everyone be safe!

alex said...

I was kinda of thinking that FGB during a tornadoe made sense.

Amber said...

Well, if Paul's not coming we will just call it off. haha

Ed said...

Alternate WOD:
100 Sawing limbs
50 Axe repeats
25 limb carries
approx time: 35:00

I hope everyone is safe!!

Carport Crossfit said...

Ed, you are so funny!

Cori said...

260 RX

Ed said...

226 Rx

Carport Crossfit said...

379 rx

Carport Crossfit said...

lowest recorded FGB score ever... 254. But that was good news for Cori who BEAT ME!! haha!

Cori said...

i beat amber, everyone. i can officially quit crossfit now. (but it's only b/c she isn't training on a regular basis. :) but i'll take what i can get!)

Will said...

Great job Cori!

PS. Has anyone else had problems logging in to post comments? Or is it just me?

alex said...

264 - RX
I need to make more reps on the bar!

Paul said...

298 rx

Paul said...

will-
I had problems posting last night, but working now.