071026 FRIDAY – “Fight Gone Bad”


From left to right, showing their horns, DCF’rs Jon, Sarah & Mike E. at JJ’s fight night. Check out JJ’s comeback story on the CrossFit Affliliate page.

0600h WOD: “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.

Add your points and post them to comments.



Turning Rides to School into Walks to School

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  • Craig

    Josh 338!! New PR
    Rick 305! New PR
    Craig 288….I sucked today!

    Can’t get lazy with this wod. Have to push your reps to the last second of every round.

    Nice work J & R.

  • Luca Z.

    Way to go J.J., congratulations again

  • J Jones

    Those guys better kick ass. They will probably be doing FGB again next weekend!

    On the list for the cert (Luca will have to confirm)

    Bottom to Bottom Tabata squats
    Fran, Helen, or Frellen
    Maybe more. . .

  • Craig

    Rick improved by 70 points from his last fgb. 33%

    Josh improved by 41 pts. 14%

    Damn 20 somethings!

  • jorgy

    i cant wait for the cert. ive been training so hard to do well. two to four workouts a day so i can show everyone what we are all about. all i need to do now is wait til next weekend and of course get my diablo crossfit t-shirt to rock out in.

  • J Jones

    Awesome improvements!

    You guys will make us proud, don’t worry. just show up and perform with as much intensity as you always do.

    You’ll also want to start winding down next week. Even take Friday (and maybe even Thurs) off.


  • jorgy

    thanks jj. its gonna be fun having all of you guys there with us doin the cert. especially since you’ve already been through it.