Thursday Workout: Fight Gone Bad

Reminder: Only 12 Noon and 5:30PM Class on Thursday. We are closed on Friday.  On Saturday, we are open for free intros at 11AM and everything is on a normal schedule.

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. 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. The stations are:

  • Wall-ball, 8 ft target (Reps, 20# / 14#)
  • Deadlift high-pull (Reps, 75#/55#)
  • Box jump (Reps)
  • Push-press (Reps, 75#/55#)
  • Row (Calories)

Compare to 9/24.

29 thoughts on “Thursday Workout: Fight Gone Bad

  1. Oh boy. I *might* be able to rig this up where I am, except the rower is on the other side of the building from the weights. So I will lose precious seconds and look crazy as I bolt across the gym. Score.

    1. 231 rx’d

      That was a total spectacle, but I did it. Had at most 45 s on the rower, so I’m setting myself up for a PR next time 🙂

  2. Stoked! Never done this one, super excited to try it out at the noon class.

    Hilary, bolting across a room full of treadmills and machines to do a 1 minute sprint on the rower is awesome. Have fun!

  3. Sad to miss this one. I love FGB!

  4. 259 (37# bar, 8# WB)

  5. 277 (57# bar, 12# WB)
    PR 🙂

    1. Wow I’d say so. Nice work!

  6. 268 Rx. That is my favorite WOD ever. Puke.

  7. 378 RX, but need to work on box jump extension.

    1. Beat me by 9 reps!

    2. we do an 8 foot target, which i think is non standard.

  8. 343 Rx (actually 57#)

  9. 107/85/89 = 281 Rx

  10. 287 Reps @ 67#, 14# Ball (99/94/95)
    One rep less with 10# more weight on the bar than last time.

  11. 185 Rx! (actually 57# bar)

  12. WOD= 316 with 35# bar, 10 # wall ball

  13. Friday @ Crossfit Works (actually they are closed but I was allowed to come in anyway while the trainers did their own thing… yesterday they did DT and I missed it AGAIN! So sad! But that’s not what I planned for today)

    warm-up (not for time though I think this could make a cool WOD if done for time):
    3 rounds of 50 DUs, 5 WBs (20#, 10′ target), 15 GHD sit-ups, 3 MUs (jumping for me)

    strength:
    power clean + squat clean 5×1: 95 (x2), 110, 120, 130, 135
    heavy single squat clean: 140 (PR!), 145 (another PR!!! and finally met my goal of a body weight clean), failed at 150 (commitment issues of course).

    1. oh yeah and a new DU PR of 68 (done after all those cleans)!

  14. Last day at the gym here, no metcon since I’m going on a run tonight w/friends

    Thruster 5,5,5,3,3,3: 65,70,75,80,85,85 (PR, I think)
    Power snatch practice up to 65
    jumping muscle-up practice 3×5

  15. On Saturday; FGB 266 Rx (gong!)

  16. Make up on Saturday – 246 (42#, 10# WB)

  17. 1-1-11 @Tucson JCC (Happy New Year!)

    A2A OHS (with 3-second hold at the bottom) 5×3 (light/medium): 65-75-85-95-105
    A2A FS (with 3-second hold at the bottom) 5×3 (light/medium): 95-115-125-135-145

    mini-WOD:
    2 minute AMRAP double-unders: 125 (need to work on DU speed!)

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