070525 Friday “Fight Gone Bad”

 In Daily Workout

+++ Next Shed Session on Saturday @ 0600h +++

Friday Fight Gone Bad Team 1


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. We will be doing 3 rounds today (but you can try 5 rounds if you’d like).

1. Wall-ball 20 pound ball, 10 ft target. (Reps)

2. Sumo Deadlift high-pull 75 pounds (Reps)

3. Box Jump 20″ box (Reps)

4. Push-press 75 pounds (Reps)

5. Row : calories (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.

Post your score to comments.



Japan Tries ‘Cell Phone’ Diet

Post thoughts to comments.

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  • J Jones


    not bad for being off as long as I was, but no where near my old scores. I had intended on pacing myself to be careful with my back, but that strategy went out the window with the first set of the first exercise.

    The Japanese Cell Phone thing is interesting. I was thinking that it might be a good way to chronicle your own diet (as opposed to just keeping a regular food journal).

  • Josh Neil


  • ultra sarah


  • J Jones

    Yeah, Sarah – How did that class you ran afterward go?


  • Craig

    After some recalculations, a new PR: 312!

    Finally got over that 300 hump.

    There’s more in the tank, I think – scoring/pacing strategies were huge for me. Thanks for the tips JJ.

    Great coaching, Josh N. (and, your 3rd round topped your 2nd – that is real mental toughness!!)

    These four people went through one of Brian’s Thu night brutal wod’s literally 11 hours before FGB at 0600h (awesome work guys– now take a rest day!!):

    Rick: 238 (very stout 1st FGB)
    Josh: 297 (oh so close, brother)
    Sarah: 190 (200 is your next hurdle!)
    Jon: 329 (you’re just sick, dude. After Thu wod??)

  • Craig

    And, great pic!

    Notice the DCF timekeeper in the corner.

    Thanks, G! Well done.

  • ultra sarah

    I swear my legs were made out of lead pipes this morning. I thought about going for a run…..thought about!! Had a nice lunch with Jonathan. When we sat down to eat we both were complaining about sore asses! AAAAAARRRGGGGG!

  • Jon

    yeah that was a tough one!cant wait to do it again to see how the numbers go.thanks for the push- what a great group of guys (and gal)to work with.im paying for the effort today. priceless-