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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]
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15 comments:

  1. Carport CrossfitApril 27, 2011 at 11:26 AM

    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

    ReplyDelete
  2. PaulApril 27, 2011 at 12:14 PM

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

    ReplyDelete
  3. alexApril 27, 2011 at 12:54 PM

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

    ReplyDelete
  4. AmberApril 27, 2011 at 4:26 PM

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

    ReplyDelete
  5. EdApril 28, 2011 at 8:51 AM

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

    I hope everyone is safe!!

    ReplyDelete
  6. Carport CrossfitApril 28, 2011 at 8:55 AM

    Ed, you are so funny!

    ReplyDelete
  7. CoriApril 28, 2011 at 9:11 PM

    260 RX

    ReplyDelete
  8. EdApril 28, 2011 at 9:18 PM

    226 Rx

    ReplyDelete
  9. Carport CrossfitApril 28, 2011 at 10:22 PM

    379 rx

    ReplyDelete
  10. Carport CrossfitApril 29, 2011 at 12:27 AM

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

    ReplyDelete
  11. CoriApril 29, 2011 at 6:06 AM

    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!)

    ReplyDelete
  12. WillApril 29, 2011 at 8:56 AM

    Great job Cori!

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

    ReplyDelete
  13. alexApril 29, 2011 at 9:34 AM

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

    ReplyDelete
  14. PaulApril 29, 2011 at 2:29 PM

    298 rx

    ReplyDelete
  15. PaulApril 29, 2011 at 2:30 PM

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

    ReplyDelete