“Fight Gone Bad”
Three 5-minute rounds, with a 1-minute break between rounds. In this workout you move from each of five stations after a minute of max effort. The stations are:
Wall Ball Shots (m:16lb,f:12lb)(m:10ft target,f:8ft target)(Reps)
Sumo Deadlift High-pull (m:75lb,f:55lb)(Reps)
Box Jumps (20in box)(Reps)
Push Press (m:75lb,f:55lb)(Reps)
Row (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete(s) must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Your workout score equals the sum of all your reps and calories from all rounds.
Attention CFC Athletes: We will be running you through this in groups, starting a new watch for a new group as close to every half hour as we can (5:15, 5:45, and 6:15 a.m.) (9:15 a.m.) (4:15, 4:45, 5:15, 5:45 and 6:15 p.m.). Please show up in plenty of time to complete your warmup and help set up for one of the half hour time slots.
Post total score and thoughts to comments.
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CFCMatt
Excuse me, I think I just spit up a little in my mouth. Uhm 3…Uhm 2…Uhm 1… g.g.g.g.o.o.o.o?
Mod Women
244
My first fight!!!
Standard Men
300- You would not believe how hard I tried to insert the movie logo into this space, I mean how perfect would that have been. Still this is turning out as a banner week.
I think there was a typo in the WOD. Fight Gone Bad was last week’s workout. I thought today was supposed to be toe touches and jumping jacks – what gives?
Dammit Matt, now I’ve gotta try to beat 300 . . . . you’re killing me here!
Seriously though, 300’s an incredible number – congrats!
Standard Men
275
that should be Chris
Level III
269
You know one extra rep/cal per station really does add up. I knowd I shult da pade atten duren matamatix classez.
Big ole atta boy/girl to everyone. Unbelievable motivation in the am.
On another note I decided to make a huge sacrifice for the family…. I’m just gonna drink beer all weekend so that the family will have a bigger water supply. Hurricane party at my house! I’ll be in the garage with the dogs. Don’t bother knocking at the house (wife will have stopped talking to me by the time you get here) just come on around to the garage. The dogs, my father in law and I will be hangin out back there.
I vote for wind sprints draggin a parachute for Sat workout and then non mechanized tree/trash cleanin’ on Sun (10rds for time).
Stay safe. Out!
Mike,
Mod Men
288, 30 better than last week
Please do this workout again one more time next week. I am heading to my parents house tonight after getting things put up around the house. Better safe than sorry. That and alone in a house with no electricity. Am I the only person who enjoys FGB?
268. 56 points better than last week.
Mod Man
225
Buddy beat me by 2, but man I am proud of how much he pushed himself. Well done Buddy and keep it up.
Standard Men – 283
10Pts lower than last time.
No excuses, just didn’t get it done.