081226 FRIDAY “Fight Gone Bad”

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Crime scene or typical post WOD position? You decide.

Workout: “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. We’ve used this in 3 and 5 round versions. The stations are:

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.

Video: From CrossFit Bellingham during the “Fight Gone Bad Fundraiser”

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  • Andrew

    So is this going to be 3 rounds or 5 rounds? Or do we get to choose?

  • Jeremy Jones

    3 rounds is the standard.

    -jj

  • Miles

    Crime scene, no one from DCF would be caught alive near a French car.

  • Yvonne

    FGB today got 268 RX 55# PR but did an eight foot target. Last time I did it 11/29/08 got 254 but I think I did a ten foot target (Craig’s class). Thought I improved but no can do.

  • Andrew

    First time doing Fight Gone Bad, I did 218 reps Rx’d

  • Mark L.

    Nice work, Andrew!
    Couldn’t make it to the shed due to family obligations, today, but I had time to bang out an old favorite. I added a repeat to pay for the extra carbs I ate, yesterday.

    1,000m repeats (very hilly course, 2 min timed rest between each)
    1: 4:00
    2: 4:05
    3: 4:10
    4: 4:01
    5: 4:02
    6: 3:59

  • Jeremy Jones

    Rick talked me into doing Jackie after class tonight.

    6:43

    Not bad considering the top score on the board was Jorgy’s 7:11

    -jj

  • Craig

    6:43 Jackie, not bad?? Bastard. That’s smokin’. And, that’s my wod! Uggh. Now the bar is even higher.

  • Mark L.

    Mountain posted a top 3 (now top 4) a couple weeks ago. Like Lance Armstrong, he turns the gearing (damper) down a little (7, I think), and he turns over the strokes faster (what VO2 max types without high force numbers need to do).
    Glad to see the boards are still changing, Jeremy! Congratulations!
    Craig… to beat this WOD, you’re going to need to get that stupid, annoying, “I don’t really care about training effect”, butterfly kip down pat.
    Personally, I’m still fighting that butterfly thing. Let me know when I’m out of excuses.