FGB. We've only met once before. Looking forward to tomorrow.

My first Fight Gone Bad. Any good alternatives to the row since our gyms don't have any rowing machines?

I'm on vacation and don't have access to a gym, so I guess it's a 10k on the beach for me tomorrow, which will be a tough one for me. Have fun.

Great video great music, makes me wanna get down and dirty with some with the "Fight Gone Bad."

I understand that SDHP is the sub for row normally, but is that going to correlate in terms of reps for calories? Will I not get a substantially less number of reps as opposed to calories therefore making my overall score lower?

Good vid Tony! We just dished this one out yesterday!

Love the video.. creative music as always!
Looks like I get to try fight gone bad tomorrow for the 1st time. My gym has a 12lb ball as the heaviest, should I aim for a higher target?

Ah memories! Reminds me of how fun that Cert was!

Tony,
That is a great video!!!

Ah I'm a FGB virgin... can't WAIT. I think. Magic sponge get ready.

Todd, where are you? Great vid, I saw my slave-driver MikeG. on there.

Whats sdhp! This is my first one to do!

#7

You can sub thrusters for wall ball shots.

m/5'2/32yr/145pds
bit behind, so last couple of days done max rep bench and pull ups
bench: 176,198,209,220,231,242pds.
pullups: 22, 44, 60.5,66,66,77,82.5pds.
having fun doing crossfit, never going back to boring old 3 sets of 10 rubbish!

What else can we sub for rowing if we are ALREADY doing sumo dead lift high pull earlier in workout? I do not have a row machine.

What else can we sub for rowing as we are ALREADY doing sumo dead lift high pulls earlier in workout? I have no rowing machine.

Kath: Unfortunatley I am too fast for the camera to catch me! Seriously though, if you go to the "affiliate blog", there is an interview vid that has me and my buddies and also Dana, Jelli, Christene, and another awesome athlete Randi

Wow, I really wish I had all the equipment to do this workout, but unfortunately I don't have a medicine ball or a rowing machine. I know the usual subs are thrusters for wall ball and sdhp for rowing, but both of those subs are with a 45 lb bar. Changing the weights in the middle would mess up my score. So I'm thinking of doing what I would call "FGB Light":

5 rounds of:
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)

I might do a reduced rest after each round or keep the same FGB rest schedule and do the full minute rest after every 5 stations. What do you think about using this as a reasonable equivalent for use when not all the equipment is available?

Trooper,

Welcome aboard. Don't forget to review the FAQ for subs - user friendly compared with most FAQ sites.

SDHP = sumo deadlift high pull, as shown on WOD vid.

If you have no rower - skip rope, run, ride, stairmaster, whatever you can do to work hard for one minute. Scoring - don't know about that. You might be SOL for scoring but you will get a workout.

As someone else said, I'm a FGB virgin, can't wait to get after it tomorrow!!!

Paul

I always thought Burpees would make a good sub for the rower if you were all SDHP'ed out.

Great conclusion to the video! I'm excited to get into the fight tomorrow morning. I hope to be that burnt when I'm finished.
Train Hard!

Great Video. I guess I'm saving this one for Monday when I can do 4/5 exercises and sub for the row machine.

I'm going to do a "Tabata Fight Gone Bad!" as a sub, since it is near impossible to do this in my gym taking up so much stuff and running around. The pure FGB is best done in a CF gym, maybe some day!

See Monday 070326 for info on it, it is killer.

WOO HOO! Time to get down and dirty!

I can hardly wait, Great video!
Thankyou CF!

I read the instructions a lot, but could someone explain this a little better to me? thank you

I should have watched the video after doing it, since this is my first time...I have a feeling this is going to be another Murph.

#20
Set up your stations with bars, rower, box and wall ball target in advance.

for the first minute do wall ball
for teh second minute do the sumo dlhp
for the third minute do box jump
for the fourth minute do push press
for the fifth minute do the rowing
Do not rest until the end of the above 5 minutes.
Rest for a full minute

repeat two more times.

count reps for each exercises (calories on the row) and add them up for your score.

A partner to count reps is ideal. Then trade. If not I would just keep a running total of reps for all five to save your sanity.

Bomp, depending on your rowing expertise and power, you may find you get significantly fewer cals rowed in a minut than you can do of Sumo DL High pull. I can row about 5 cals in a minute. I can probably do about 8-10 SDHP.

:) Good luck. This is a right of passage workout.

Oh wait, I was thinking of the Tabata rowing. 5 cals in 20 seconds so 12-14 cals per minute of rowing accounting for fatigue from continuous rowing at full blast. ;)

Any ideas on the best way to time this?

was not looking forward to this one
had planned to go to SDXfit for the free Saturday, but that would just be avoiding fgb. I want to get a couple of shirts and a free workout at the local xfit. Next week.

pull-ups or burpees are a good substitute for rowing.

did this one yesterday. had a wacky week and made up my own Cfit schedule. FIVE ROUNDS - thats why score is way high
Total score
485 - really good sweat going, but my wallball started slipping toward the end of 5 rounds- lame

Svor,
You can use the SweatShop timer (free download) or this mp3 which makes a knocking sound on the minute:
http://www.dammit.com/mp3/20_minutes_of_Queens.mp3

Awesome videos. Both songs were perfect. Look forward to this one

Would Hand Stand Push-ups be a good sub for the rowing?

My only encounter with FGB was my first ever CF workout 4 months ago, and it was a Tabata to top it off!...so I guess this will seem a bit less extreme, but I am still stoked about it and can't wait to do it later today.

Just curious, for wallball shots, what weight would be sub with dumbell? 20lb seems obvious, but you aren't throwing it 10ft

TONY

Great job!
The music
Beautiful

#32
I believe it is a thruster with double the weight. So I guess two 20lbs dumbbells.

Hey everyone...I have two questions.

"75lbs" would be a 45lb barbell with 15lbs on each side correct?

Is your final score the total number of reps for all of the exercises combined?

21 yo - m - bw 165.5

did burpee pull ups instead of rowing.

wall ball 30 25 24
sumo 13 14 13
box 36 32 26
push press 15 14 13
burpee PU 11 10 8

total 105 95 84

total total 284

this was what I call I killing workout!

but a very good way to interlude the weekend :)

have a good one!

Tony B,

Another fine video produced from a quality organization.

We did fight gone bad as prescribed by HQ, yesterday and had workout partners score the times. WOW, it was incredible to see the interaction amongst our clients, and how excited they were to be involved.

Thank you over and over for having the certification in Jupiter again.

238 reps on my first FGB.

Had to make a few subs:
Wall ball -> Thrusters with 10kg DBs
SDLHP -> Hang Power Shrug with 17.5kg DBs
Push Press -> Used 17.5kg DBs

Did my first rep of SDLHP with the bar and it felt like a tendon in my left elbow went over my funny bone. Ouch! Switched to the DBs to give my elbows more freedom.

What's the name of the song in the video?

My first FGB, and I loved it!

286 in the Iraqi heat!

FGB as RX'd

36M/245lbs

Total score 278 at Sonz Jupiter (up from a 247 during last weekend's cert class in Jupiter)

FGB as RX'd

36M/245lbs

Total score 278 at Sonz Jupiter (up from a 247 during last weekend's cert class in Jupiter)

#17 Angry

Thanks, I'm glad you mentioned Tabata sub. By myself and with no eqpt. it would have been near impossible to time and score.

I'll sub burpees for rowing and thursters for wall ball, and look forward to trying in CF gym next yr. when I'm in CA.

Awesome video with a very appropriate conclusion.
Good work to everyone on the video!
155#/34 yoa
322 - used 12 wall ball and quick run on tread mill for cals
Going to teach ICHF and share some of the Kool-aid with my class.

Tony that video was awesome. I loved the ending, especially with the music. I was dying laughing. Believe me that is exactly how I felt. The cert was amazing and I am glad I have a video to remember it by.
Hope all is going well with our new friends and I can't wait til the day that we all meet up again.

M/29yo/6'4"/204# B.K.A. Orange T-Shirt In Video

LOL!! Yall are sooo wrong for giving us this again so soon!!

Last weekend at the cert I got 238, I got 241 this morning and then added a 4th round just because. Great video guys, it almost captured just how much fun we had!

BTW, 1.5 pood kettle swing is a good sub for the rows. The rep count to kcals count was almost identical.

Not gonna happen unless i can rustle up some people to do it with me.

Last time was 384

The video was great, nice music.

I KNEW I forgot something.
forgot to add row during setup. I am a dumbA$$.
and not the first time.

so just 3 rounds of
wall ball, SDHP, box j,push press

109+93+105= 309

"This case has a lot of ins-and-outs, a lot of what-have-you's... a lot of strands to keep straight in ol' duder's head..."

subbed 12 lb. ball

me:390
dan:354

man i am not sure how well htis is gunna go tongiht... :S my legs are burning soooo bad after the past two days :S extended warm up here i come

Subbed two 10 Kg dumbell thrusters for wall ball
75# SDLHP
Used 18" box
75# push press
subbed Burpee pullups for rowing

23-13-19-10-6
17-10-15-11-7
13-11-17-12-8

=192

Haha, I did this yesterday on a whim. This was probably the LEAST motivated I've been for a workout in a while, and every round felt worse than the last. Down from my pr by about 17 points @ 295 bleh.

32 y/o male
70" 165
as prescribed
104, 80, 107=291

Performed in basement in Afghanistan. Yee haw!

Oh yeah, used make shift wall ball. Cut slit in old basketball we found and added sand. Then taped up with 100mph tape (duct tape). Weighs about 22#'s. Good stuff.

It was the toughest workout I have ever participated in. I hope you guys like to eat nails.

Hey #60, we did the Spartan 300 workout a few weeks ago. Try that one out. If you give your all it's a smoker too.

Howdy,
Work
{Burpees w/PUx100 (did full burpee then reached for the bar at 6'10" and did PU)}.
Duration 13:10.
PCJ 50kg, 60kg, 70kg, 80kgx2, 90x1x2; FSQ 90kgx10.

steve/50/165
patty/49/128
The way our gym is set up ,it takes 25-30 seconds to get off of the rower and over to a spot for wall ball,then acroos for the other three.So we ended upstopping the clock ,moved as fast as possible to the next station then getting a full min.at each station.
steve:
wall ball 29 20 20
sdhp 15 15 13
box(bench)25 20 20
pp 20 20 20
row 20 14 14
patty:
wall(10lbs)20 20 20
sdhp(25lb.empty bar)18 19 20
bench step up 32 20 20
pp(25lb empty bar)15 18 20
row 11 11 11

WU
.5 mi.walk on treadmill and stretch
oly bar SDHP & thrusters
Box jumps
WOD
sub 40# thrusters for wall ball
230 pts & 37 cal.

bw: 188

sub'd 12# wallball and burpees instead of rowing.

wall ball: 31, 27, 20
sdhp; 20, 15, 12
box jump: 20, 14, 18
push press: 15, 20, 20
burpees: 10, 10, 10

total: 262

BRAVO TO TONY BUDDING FOR A FOREVER OUTSTANDING JOB. HE DOES NOT GET ENOUGH CREDIT FOR THE COUNTLESS HOURS OF WORK THAT GO INTO A FEW MINUTES OF OUR VIEWING PLEASURE.
THANKS TONY

Eric and TJ - looking good!

Cool video and great job everyone!

This was my first attempt at this WOD. On top of feeling like crap (getting a cold I think), today was about survival. I did survive but didn't keep track of my reps. Next time.

Round Thr DLHP Box PP Burp

Rd1 25 28 27 17 13
Rd2 21 17 18 10 11
Rd3 16 16 18 10 12

Totals
1 - 110
2 - 77
3 - 72

Grand - 259

39 M 190
Total=247
My first FGB!
subbed 50# for pushpress/sdlhp (recovering shoulder)
23in box jump (it's either that or 15in)
7kg wall balls (it's all they have)
Awesome!
thankyou CF!

Age 35
BW 145#

Round 1 = 134
Round 2 = 117
Round 3 = 106

Total = 357

bw 165 age 38
sub strokes for cal display is bad.
wall ball 12# ball
otherwise rx'd
255

#33 Steve N. Thanks for the FGB sound track, it worked great this morning!

That was my first time on FGB, ouch.

Subbed 20lb DB thrusters for Wall Ball.
Subbed a 24" sets of stairs for the plyo box.
Used an 80lb bar for the SDHP and Push Press so the gym rats would get to mad at me for stealing their oly bars for curls.

30-25-22, 20-20-15, 20-20-21, 20-15-12, 16-12-15.
Total 283.

You 300+ people are animals. I'll get back to work on Monday.

I know that it may not physically be the best sub, but me and my crossfit buddy always replace burpees for rows, we figured out that we burn about the same number of calories on the rower as you get reps of burpees. I imagine the burpees are burning more calories than rowing, but it does make your FGB score about equal. My partner devised this while serving in Iraq with no rower.

35/m/180
CFWU

So many Subs so I made my own WOD.

Freedom 65
21,18,15,12,9 Reps for Time
Thrusters 65lbs
SDHP 65lbs
Tuck Jumps
Push Press 65lbs
Hang Power Clean 65lbs

31:19min

Mark
103, 91, 90 = 284

37 yom 5 10 195

First FGB and great way to finish first week of CF WODs. I am pretty sore and generally fatigued, Does that go away after a few weeks?

CFWU x 3 as RX'd plus 5 ankles to bar

WOD
18 lb ball instead of 22
80lb bar instead of 75
I guessed on height of box?
didn't really row that hard, was hurtin.

rd 1 25-15-18-15-12=85
2 23-14-16-15-14=82
3 24-13-15-14-14=80

Total=247 (survival)

luc

I guessed that the box I was using was 20inches, not exact science.

Another awesome video from Tony! Keep up the great work!

I had to move from station to station with about 10-15 sec.s between each due to space in public gym.
used 10lb. med ball over basketball backboard height instead of wall ball, because of facility rules.

total 294 (over 20 for all sdhp's and pp's sucked it up on rowing)

29 (today)/82.5kg

Loving crossfit thus far. Really shows strengths and weakness and a fun change from my powerlifting background. Maybe we should call this "Fight gone REALLY Bad"

First FGB!!! WOW It was awsome.
used 105 for sdhp, 105 for push presses, 14lb ball, 18 inch step. Lost supper twice, but it was worth it.

26/M/200#

CFWU X 3

Round 1 = 68
Round 2 = 45
Round 3 = 47
Total = 160

Subbed 20lb DB thrusters for Wall Ball
Subbed burpees for rower

37 190
sub run for row

Total= 371

231

up from 195 last time. Thanks Coach!

Neil: No display on the rower; sub'ed # of strokes
Total: 265

James: No display on the rower; sub'ed # of strokes
8lb Wall ball
45 SDLHP
14inch box
45lb push press

Total: 261

K-
WB 20-15-12=47
SDHP 15-13-15=43
BJ 10-13-9= 32
PP 13-15-12=40
R 9-8-7= 24
TOTAL 186

Subs-WB 27lb, SDHP rnd 1 55lb rnd 2-3 45lb, BJ 16", PP rnd 1 55lb rnd 2-3 45lb

J-
WB 30-22-24=76
SDHP 19-16-12=47
BJ 11-11-12=33
PP 16-15-13=44
R 15-13-17=45
TOTAL 245

Subs-WB 27lb

L-
WB 20-23-19=62
SDHP 10-9-9= 28
BJ 8-5-11= 24
PP 11-11-10=32
R 9-7-6= 22
TOTAL 168

subs WB 8lb, SDHP 35lb, BJ rnd 1-2 20" rnd 3 16", PP 35 lb

N- 1st time w/ 20" BJ
WB 22-12-14=48
SDHP 12-12-14=38
BJ 8-5-6= 19
PP 10-11-13=34
R 10-9-8= 27
TOTAL 166

subs WB 8lb, SDHP 35lb, PP 35lb

Kate

Though it was a Tabata scoring format so I paced myself to take my lowest score from each exercise (80 altogether)... but TOTAL my score was 283
1=20,15,25,12,24
2=20,15,22,13,22
3=20,16,22,16,21
If anyone's doing CF in the Nashville/Franklin area EMAIL ME I just moved here and I feel very alone... plus everyone at the YMCA looks at me like I'm a freak on days like today : (

Oops btw 18/M/160

total: 241 (sub'd 55# push press/SDLHP and 6kg wall ball)

(rounds: 83,84,74)

post: 50 ab mat sit ups

46yom 165#
subbed #12 ball for wall ball and subbed burpees for rowing
wb 32/30/30=92
sdhp 11/10/12=33
bj 23/18/18=59
pp 17/12/14=43
burpee 13/11/10=34
Total =261

212
subbed 10kg dumbell thrusters for wall ball

First time to do this workout. Second week at crossfit. Thank God I have my own gym in the garage, hearing all the frustration of people trying to do this stuff at commercial gyms, I can't imagine it.
Okay...2 confessions: My homemade burly ball weighs 18.5#, and my homemade plyo box is 17" high. That being said..
I'm 40/m/180
total score: 206
round 1: 65
round 2: 63
round 3: 57
I subbed rope skip for rowing. My best conservative guess is that I burn about 400-600 cal/hr jumping rope, so one minute I'll call it 7 calories. Makes it 206. Love this workout, short and brutal.

26yom

190#

Thrusters w/ 20# dbs - 24, 20, 18
SDHP 75# - 13, 11, 13
Box Jump - 22, 23, 22
Push-press 75# - 15, 15, 12
Burpees - 12, 12, 12

Total - 244

23yof

133#

Thrusters w/ 25# plate - 15, 15, 13
SDHP 25# - 15, 15, 16
Box Jump - 8, 7, 11
Push-press 25# - 15, 16, 15
Burpees - 7, 5, 6

Total - 179

29yo M 170lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. 45lb SDHP x 10, 45lb Push Press x 10.

Wall-ball, 15lb ball, 8 ft target: 25-29-25
Sumo deadlift high-pull, 75lbs: 7-12-9
Box Jump, 20" box: 12-18-13
Push-press, 75lbs: 12-9-13
Row (Calories): 8-7-10
Total=209
Compared to 061219: 163 without rowing

Foam roll after
C.O.C. Tx10, #1x10

Thanks for the video Tony and the affiliate blog highlight, now I have a perminate reminder not to quit my day job! I will be repeting this WOD today at work with a row sub of burpees. I'm looking for a score of 300 plus or Pukie which ever comes first!

41yom 178lbs
FGB kicked my ass! as expected, but it was cool, I love this workout.

As Rx'd

WB 25/23/23--71
SDHP18/16/16--50
BJ 20/20/19--59
PP 18/17/16--51
Row 13/13/13--39
Total 270

Looking forward to the day off tomorrow, no OHS practice. I'll probably go to the beach if it's nice out. Cheers Crossfitters!...

27YOF 126#
As Rx'd:
20# wall ball, 10'target
75# sumo deadlift high pull
20" box jumps
75# Push Press
row for cals

total 221

Jeff- @ home
Rnd1/Rnd2/Rnd3
WBS- 27 / ? / 22
SDHP- 26 / ? / 20
BJ- 27 / ? / 25
PP- 23 / ? / 21
Row- 17 / 20 / 18
Total- 120/ 111 /106=337
Pretty sure this is right. Had to do some score keeping on my own (difficult when you are about to die). 2nd round just kept counting reps for the whole 5 minutes.

FGB owned me - brought a buddy down, and he hated me after the first round, great stuff! "I'm used to lower rep stuff.." "gasp..." hahaha. Didn't count the score, but I'd guess we averaged 250....so surviving, but nothin special

193 (74, 60, 59) Sub 10 lb WB

matt 16-174-6'2" =290!
pete 31-245-5'10"=183 :(

wod as Rxd except 12# ball for height of 11 feet

didn't feel like running from one corner of gym to the other, so did 20on/10off of:
wall ball
burpees
box jump
handstand push ups
bike

did a lot of burpees during the wrestling days. my old man showed me handstand push ups before when i was too young to lift too. awesome exercises. i know they weren't prescribed in this workout, but i know they are part of the arsenal for crossfit.
happy to see these types of exercises as the norm here.

As Rx'ed

scored 257

25/f/5'2/131#

breakfast: run 47 mins = 6.05 miles

WOD:
heaviest wall-ball available wuz 12# (i think)
sdlhp & push-press @ 70#
rower wuz far from the rest of the equipment, so ended up counting the transfer time to and from the c2 as the "one minute rest"

wall-ball: 35
sdlhp: 32
box jump: 67
push-press: 46
row : 42
total = 222

subbed 1.5 kb swings for row, and subbed 25lb dbells (50lb total) for push press. Gym was crowded and thats all that was available. Tons o' fun in the heat! FGB total=277. Not my best score, but I look forward to doing it one day w/out having to sub.

I just checked the last 2 times results for N and me. We went down in our totals today, but it was timed more accurately, therefore the total score was more accurate. We will use this total as our base total to go off of.

Kate

trying to count your own reps stinks - not to mention timing yourself too, so there is certainly room for improvement next time this one comes around. Only had a 10# ball, box is about 15", and just dropped the row. Rest as rx'd
ball/sdhp/box/p-press
33/20/43/15
33/20/40/15
33/17/40/15

31/m/215/6'5"

271 as rx'd

I was happy with this, was shooting for 250 on my first FGB.

29/M/185

subbed burpees for row

25/18/19/16/12
24/12/16/19/8
19/12/15/9

239

Rest week at the ocean, next week. Perfect timing, I'm spent.

so that was a total of 324

first time "FGB":

346

wb - 16 lb ball
sdhp - 75 lb
bj
pp - 75 lb
row (sub'ed sit-ups)

254

396 (150/122/124)

bwt-163

didn't have it today for last 2 rds, can get 410 goal...next time!

Did Tabata FGB today for better equipment use efficiency at my base gym. I am so fried I think I'll sleep the rest of the day...

Holy crap, that was painful. 361 (137,117,107) as rx'ed, up from 344.

My new strategy for next time is step down on the box jumps and do more short rep intervals for push press. Also I need to pump out more PPs instead of cutting them short to set up the rower because 3 extra reps of PP is easier than one calorie of rowing!

Pre-Long GFWU
Post-50 GHD Sit-Ups for time=2:33.

Had to sub a 12 lb. ball (biggest they had), otherwise as Rx'd.

354 points

Mine is misleading because I subbed jump rope for row...I decided to make 2 skips of the rope equal to 1 point (should have done double unders...next time).

Rd1 - 27, 13, 30, 11, 52 (105)
Rd2 - 22, 10, 26, 11, 56 (112)
Rd3 - 20, 11, 28, 12, 46 (92)

Rd 1 - 113
Rd 2 - 125
Rd 3 - 117

Total - 355

First FGB, started out feeling like crap, knee hurt, guts in full protest ... now I feel awesome.

75, 61, 66, 71, 34 = 307

Or, 106, 111, 85 by rounds. Transition to rower not efficient.

Wicked but not as wretched as this had been made out to be in my mind after some six months of anticipation!

Ah, rest day tomorrow ...

Paul

Bwt: 132

As Rx'd:

Total: 336

30
21
32
15
14

Kind of spaced it on this one. I got these numbers on the first round and was thinking lowest number of reps in each exercise added was the score. So I stopped once I reached these numbers. Kind of annoying... oh well, still a good workout and I think I'll remember next time now :)

BW 170

as rx'd

WB- 30/23/23
SDLHP-29/22/20
Box Jump-39/31/30
PP-31/25/25
Row-18/15/18

Total-379 (147,116,116)

20/m/140
302

26M
145

subbed barbell sdhp for rowing and barbell thrusters for wallball.

rd1: 104
rd2: 82
rd3: 75

age 41
bwt 205
30
20
20
20
10
reps for the first round. wanted to do all the reps each time. so i did the same amount each round. didn't go over to much each round but it did take me 6:45 to finish the last round.
I guess my total would be around 450 to 500.

First time doing FGB:
256

Subbed SDLHP in place of the Row.

Fairly new to crossfit. I did GI Jane last night (Friday) M/49/190lbs wanted to punish myself. completed as RX. 16:41. The pull ups did not do me in it was the Cardio part of it. I am a long distance runner and these short cardio get me every time. Need to work on it. On saturady I did a 6 mile run and died the last 3 miles. last night Jane killed my legs. Ha Love it. Tomorrow I am doing our obstacle course at our range. I will do todays work out on Monday with a rest day on Tuesday. being a Homicide squad supervisor my schedule stinks.

416 ax Rx'd
beat my old PR by over fifty

age: 25
bw: 165

Subbed 45 lb thrusters for wall ball
box jump to standard height weight bench
burpees for row

rd1 - 31,20,31,13,13
rd2 - 16,12,30,12,13
rd3 - 17,12,27,10,9
108+79+75
Tot - 262

36/M/5'10"/165#

Sub'd 20# DB thrusters, 22" box, burpees; rest as Rx.

R1 = 20/9/19/19/15
R2 = 20/7/13/11/12
R3 = 12/4/9/13/11

Kicked my butt! Loved it!! Felt a lot of tightness in my low back which, aside from my burning lungs, slowed me down. Wondering if that was due to bad form, weak muscles, or both?

24/m/170/69"

wall ball-28,25,22
sumo deadlift high pull-20,18,17
box jump-20,22,29
push press-14,14,12
sprints(calories)-12,14,18 (no rowing machine)

also did a few weighted pull ups

CFWUx2

98/75/80

Total= 253 as Rx'd

Row 500m
CFWUx2

99/88/82

Total= 269 using 55lb for Push Press and SDHP

First FGB

rd 1: 110
rd 2: 105
rd 3: 105

total: 315

I paced myself a bit too much. Next time I will shoot for more.

Awesome! My first FGB - as Rx'd - 245
Finished with 50# sandbag squats 4x12 supersetted with pushups, 4x15

M/33/78kg

First go at FGB..

Sub 2x6kg DB Thrusters : 30 - 26 - 21
SDHP @ 32kg BB : 14 - 14 - 14
Box Jump on bench : 20 - 18 - 20
Push Press @ 32kg BB : 12 - 10 - 11
Row : 9 - 13 - 13

Total : 245

M/26/201

Subbed 30# thrusters for wallball and burpees for rowing

R1- 25 | 20 | 20 | 15 | 12 = 92
R2- 20 | 16 | 15 | 15 | 10 = 76
R3- 20 | 15 | 15 | 11 | 15 = 76

Total= 244

200#

total= 350(pr)

41yom / 151

Could not do FGB because of equipment limitations at the gym so did the Hopper Work Out instead from the CF Games that I missed while on vacation. Time - 25:29

Would have been faster but had to set up a new 135# bar halfway through because some joker just started using the bar I had been using and changed weights while I was doing pullups. Need to utilize the sweaty towel approach next time.

No rest tomorrow because I will be traveling next week so I plan on GI Jane for tomorrow.

First FGB, I see where it gets the name, I feel like someone (or several someones) beat me up.

Only finished two rounds, didn't want to pass out in the middle of the gym. Also, no rower, so I just skipped it.

124 for two rounds.

did this at the cert so today seemed ideal to drive down to Jersey Shore CrossFit in Avon and do their circuit; kb swings,rowing,box jumps burpees, pushups kb push press. Good group, good workout. Thanks, mike and jim!

Fight Gone Bad

Squats 32,30,32 94
SDHP 16,12,9 37
Box Jump 22,14,15 51
Push Press 22,14,17 53
Row (Cal) 17,15,16 48
Total 283
Once again Crossfit whipped my A#@

bw-199

Fight Gone Bad-modified as noted
Thrusters with 20# dbs-20-17-16=53
SDHP with 75#-15-15-16=46
Box Jumps with 16" box-20-23-25=68
Push Press with 75#-20-22-20=62
Burpees-14-11-10=35

FGB Total=264

First time with this one and I loved it when it was over.

MC

Wall 38,31,29
Sumo 15,15,15
Box 15,15,15
Push 15,15,15
Row 9,9,11

Totals
92,86,96

wanted to do FGB today, but decided to do GI JANE instead.
M/177#/27yr
GI JANE - 10:59

fgb with 25lb ball and 55kg push press and sdhp

6'6 230 m

total : 359 (running total, no idea what my splits were)

I'm slowly working back into full blown CrossFit. After a PT test friday morning and the front squats friday night I'll be subbing something a little less substantial for this. It's good to see alot of the same people here as when I fell off the wagon as well as alot of new ones. happy CrossFitting!!

bw - 197.5

90
77
70

*did workout with incorrect timing (1 min on, 1 min off)

Wall- 0, 0, 0, (didn't have a ball avaiable so i decided to replace that with my warm up of 5 sets each 12 reps of pushups, squats, situps, dips and pullups) did this for 3 rounds in a circuit motion
Sumo- 20, 20, 16
box jump-20, 20, 20
push press - 20, 10, 13
rows- 10, 10, 11

totals are 70, 60, 60

WB 22 22 27 71
SP 20 23 23 66
BOX28 30 29 87
PP 21 25 29 75
ROW26 20 22 68
367

44M/240/6'4"

FGB: 294 (56 better than last time - 061219)

Sumo and Box Jump weak points

bw - 210

108
93
91

*did workout with incorrect timing (1 min on, 1 min off)

I found this article on trifacts.com, and it appears that Crossfit style workouts are finally being preached in the multi-sport (triathlon) community:
Many triathletes favor heavy volume training performed at relatively low intensity, often called aerobic, endurance or base-training. This type of effort often seems effective since triathlons are labeled as an endurance sport and often performed at lower effort levels. However, reducing volume and increasing the intensity of your workouts gives your body a chance to be challenged at a level of strength and power that cannot be achieved with long base-training sessions. In addition, more work, and therefore gains, can be completed in a shorter amount of time, decreasing training time and helping to prevent overtraining injuries.
Plyometrics exercises performed in an interval format, are an effective way to complete this type of training. Interval training can be best defined as high intensity bouts of exercise alternated with short rest intervals. Rest is very important to the overall goal of pushing yourself to a higher level than you can attain with continuous training. Keep in mind, if you do not feel you need the rest between efforts as suggested below, you are not performing adequate intensity to achieve the described training effect.
...To complete the series of training tips focusing on core strength, it is important to include a discussion about two of the most effective exercises that will engage and develop the entire core area in connection with the rest of the upper body. Once you have developed this complete area, you will have a strong structure that will add to proper posture and contribute to the efforts you make to prevent injury. We are going back to the basics. Just like in PE class...remember Pull-Ups and Push-Ups? These two exercises, when performed on a regular basis, and in addition to other suggested core exercises, are ideal for optimal functional upper body strength.

My apologies for the long post, but I just wanted to show that everyone can benefit from Crossfit! Thanks coach, keep those workouts coming.

22/f/130

FGB: 253

did slam ball instead of rowing
started round 1 with 55# SDHP then dropped to 45#
push press 45#
wall ball 12#

one of my hardest crossfit wod yet!

W-F/165/5'10"
E-F/135/5'9"

Did this at the house, timed each other and counted reps. Subbed thrusters for wall ball, and burpees for rowing. Box jumps were on 17" kitchen chair

Emily: R1/R2 thrusters with 2-15# db's, R3 w/ 25# plate. SDHP and ppress w/ #35 on bar
R1 - 20/18/15/13/9 = 75
R2 - 12/14/16/9/9 = 60
R3 - 11/15/14/8/9 = 57
Total: 192

Wendy: Thrusters w/ 2-15# db's; SDHP and ppress w/ 65# on bar.
R1 - 33/13/24/10/12 = 92
R2 - 22/14/23/7/11 = 77
R3 - 23/11/26/8/13 = 81
Total: 250

and Emily asked why this was call FGB - now she knows. hee hee.
#132 - Mary Anne - nice work!

WOW this was a tough workout. My first time attempting it. M/240/34

40lbs. db thrusters
SDHP 75lbs.
used rear bumper of fire truck for box jumps
pushpress 75lbs.
pullup burpees

total score - 260

I ended up taking at the most 1:30 in between 2nd and 3rd sets.

no wu

fgb results ( prev results dec 19)

20kg thrusters : 16,16,16 (14,12,12)
20kg SDHP : 19,19,19 (18,18,18)
15'' box : 23,21,21 (25,23,21)
20kg PP : 12,12,10 (12,11,10)
Row : 16,16,18 (17,17,20) approx 1100cal per hour

Total: 254 (248)

Row scores high as rower is at the other side of the gym and I allowed myself to row for 1 min exactly, but this also meant that I had only about 20 sec rest until the next round.

M/51/209/6'2"

Total = 206. Subbed burpees for rows and 55 lbs. for SDHP and PP, 25 lb. thrusters for wall-ball.

45 y/o - 6' - 225#

As RX'D

395 - (150/126/119)

Plenty of room for improvement! Gassed on last round. More time Cross-fitting will cure that! Next time goal of 425

Coach, Crossfit community, and all the stars on all the training videos, a great big thanks. This system, the support, camaraderie, all have renewed and revitalized my enjoyment in working out. I am obsessed with Crossfit at this point and love it.

FIGHT GONE BAD was my first introduction to Crossfit back in the first week of February 2007…I could not start the third round and almost passed out. I stopped after the second round.

Actually Started Crossfit continually Feb 15 of this year and was able to pull a full 395 on this FGB!

WOOOOHOOOO

WOOOOHOOOO

WOOOOHOOOO

Wayne.

ouch, please with performance compared to last time.
this time 265 as rx'd
last time 238 but with 18# ball and 65# barbell
tried Angela's row technique which may have helped me keep 16/14/16 on the rower, too bad my push presses sucked.

pre: 400m jog with some practice of all the moves tossed in with 2 x 3min on the heavy bag
post: 50 knees to elbows - 3:37

Brand X Saturday AM Class

"My Pet Rock"

AMRAP in 20 minutes
200M Run
10 Pull-Ups
10 Toes To Bar
1 Rope Climb 20'

One partner does the above while the other holds 2 50# DBs (35# for women). For each time you putdown the KB, you do 2 Burpees afterwards.

Scaling:
Pack: 35#/25# dbs Knees to Elbows and 18 ' rope climbs, 2 burpee penalty
Puppies: Jumping pull ups, Knees to chest and 3 beginner rope climbs, 3 squat penalty.
Butter cups: 20# db, Ring Rows, Knee ups, 1 beginner rope climb. Penalty 1-2 squats

cfwux2

1st round: 85
2nd round: 82
3rd round: 78

245

M/44/168
First "Fight Gone Bad"
As rx'd:
Round 1: 34/25/18/15/15 = 107
Round 2: 26/19/15/15/14 = 89
Round 3: 22/17/15/10/16 = 80
Total = 276

Wayne, WTP #155 that is an insanely good score. Historically they have said a score of 300 indicates you are fit enough to go 3 5 minute rounds in the octagon!

You totally kicked butt. Nice work.

#160 laurar, Thank you very much...

I just wish I was younger, would love to play in the octagon!

Wayne.

First FGB- loved the mix of exercises! I'm fairly new to CrossFit and I have to say, there's something really gratifying running around like a madman in a gym full of people doing traditional workouts. Collapsing to the ground exhausted after a 17-minute workout next to the guy that's managed four sets of bicep curls during the same time is pretty hilarious.

First FGB- 295. Look forward to next time now that I have numbers to beat!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/145

First FGB...loved/hated every second of it!

WOD as rx'd(sub'd slamball for the row)

WB 19 15 20
SDHP 33 20 20
BJ 19 17 23
PP 16 15 21
SB 20 20 16

TOTAL 294

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

bw 175

subbed:

thrusters for wall ball
95 lb for 75 lb on sdhp & push press
sdhp for rowing (counted reps)

118 + 114 + 108 = 340

Clarksville, TN
m/45yrs/175
287

22/m/176#

Wall Ball (replaced with thrusters): 12 (with 40 lbs but MUCH too hard) - 9 (with 30#) - 8 (with 30#)
SDHP 75#:15- 12- 9
Box Jump 20": 20 - 18 - 17
Push Press 75#: 8 - 9 - 8
Row: 14 - 14 - 16

Totals: 69 - 62 - 58

Overall Total: 189

This was TOTALLY INSANE......i loved this workout, it was ridiculous...i was totally drenched after i was done..quite literally one of the best workouts of my life...I can't wait to meet it again to see how much i improve...I got a much better handle on rowing at the end fot he workout so I think that will imrpvove a lot next time.

after looking at your scores I am sure I will improve a whole bunch in the next few months!

First time to do FGB, 3rd WOD--what a way to start CrossFit with these three workouts!

CFWU x3 (10 reps--subbed push-ups for pull-ups)

Used scaled "puppies" version from Brand X.

14# thrusters: 14/12/11
27# SDLHP: 17/16/16
Box jump (9"--all I had): 16/16/16
27# push press: 12/12/9 (I really hate these!)
Jumping pull-ups: 15/14/15

Total: 211

I was gasping for breath and sweating profusely at the end--great workout!

F/58/142

238
(85/81/72)
A small improvement but I was more strict with the timing for this effort. 300 is still a long way off.

Modified Fight Gone Bad. . . done in front yard on slight hangover,

sub 50 lb barbell thrusters for Wall Balls
75 lb SDHP
30" Box jump onto my pickup truck tailgate
75lb Push press
Burpees instead of rowing

Didn't keep score, but definetly knocked me on my bum

39/M/178

First time with FGB, subbed thrusters for wallball, 55 lb. for push press and 65 for SDHP, burpees(because I hate them) for the row. I totally lost track of reps during the first round, but I'm guessing I was around 100-120 for the total. Covered in sweat and heart pounding at the end. Awesome workout.

BWT:157
69,65,66
Did not slow down and make myself understand the direction on this one. So I did a 1 min. break between each work station. Instead of after the
first 5 stations. Good stuff ether way.

17:00 My best time EVER!

FGB as Rx'd:

20 lbs wall ball: 25 23 23
75lbs sdhp: 25 20 20
20" box jump: 20 20 20
75lbs push press: 25 20 15
row (cal): 20 13 15

total: 304

My first FGB. Had to improvise using a 24lb rock (throwing it just past my hands about 6 inches) and 30lb dumbbells in each hand. Oh yeah - 3 rounds, no minute rest in between at 10,700 ft altitude. Can't wait for the next one to do as rx'd.

My first day doing crossfit! Holy crap. I scaled it this way...thrusters instead of wall ball throws, and burpees instead of rowing. I gave myself 30 seconds between exercises because i'm new, and i took two minutes in between rounds instead of 1. all in all the most intense workout i've ever done. i look forward to being able to do this one as described.-

35/175

320 sub'd wb shot for 20# thrusters cuz no med ball yet. did in garage in about 110' heat at 1700

did not keep track was by myself and lost track. Had a good workout none the less. I like this one there is always something hard and something easy (easier I mean).

Well, been doing crossfit for about 3 weeks now with my wife. I have to say this is the best workouts I have did in my life. Looking at some of the scores on here it makes me jealous but here's mine
RD1/12/17/25/14/13
RD2/13/13/22/13/13
RD3/9/15/18/11/11
total score:219
not to good, but it sure made me look like I got killed in a fight. Next time I should do better though
thanks for crossfit, it's changing my life.

28/m/183

First FGB. Subbed 25lb plate thrusters for wall-ball.

218

25/m/165
20lb wall ball shots 31,33,30
Sumo DL HP (75lb) 19,17,15
Box Jump 20" 14,16,19
Push Press (75lb) 15,17,13
Subbed jumping rope 90,79,105

Total: 239
I didn't count the jump rope reps b/c I thought it skewed my total a little bit.

Three rounds of:
Wall-ball, 14 pound ball
Sumo deadlift high-pull, 50 pounds
Box Jump, 20" box
Push-press, 50 pounds
Row (Calories)

First FGB... 240 total

337, subbed jumping pullups for row, at st. 3.

276 as prescribed, 25 better than last time. Push press and wall ball have improved greatly.
34/m/180

#175
were you kidding or did you miss read the workout?
the time is already preset at 5 minutes of work with 1 minute of rest x 3 = 18min
you needed to post your points instead.
forgive me if it was supposed to be a joke.

cheers

24/m/5'10" 221#
CFWU 3x14
BWUx3

Modified
Wall Ball 25# 25/17/17=59
SDHP 75# 15/13/13=41
Box Jump 24" 12/13/13=38
Push Press 75# 15/15/15=45
2 min rest after 3 rounds-time to walk to rower
3 rounds row-30 sec rest
10/13/16=39
Modified total=222

I did the WOD, but I modified the Row and did pullups instead. My score was too weak to post. However, I did do GI Jane this afternoon and I posted a 12min flat!

Modified it (20/f/135)... higher jump, lower weights, and only had a 12 lb. medicine ball--the erg was too far from the rest, so did 3 minutes straight of rowing after the 3 rounds

3 rounds:
Wall ball, 12 lb. ball
SDHP, 65 lb.
Box jump, 22"
Push-press, 55 lb.
...then 3 min. row

Total: 290

25 yom 6'2'' 155#

front squat: 5x 135# 5x135#
5x 145# 5x145# 5x155#

Wow... that was painful!! I had to do some substitution... but it hurt SO good!!!!

On the site I only noticed Kettlebells used for swings; Ever use them for single legged deadlifts or cross body movements? I have some favorite moves (not because they are easy.. but because they arent!), I guess I can just add them in...?

Orterio

28 yof/132 bw at gym
Kick Boxing, 60 min.

with a 10lb med ball, sub'd riding airdyne for row for calories: 325

Age 51/BW 245#
Thrusters 25# plate 31/30/27
75# SDHP 17/15/16
Subbed tuck jumps 16/13/18
75# push press 15/14/16
Row 15/15/15
total = 263

My 3rd CF workout and getting hooked. Slit my son's basketball and filled with sand to make a 20# ball. Disappointed in score (147), but was gasping in the GA heat & humidity.

202.

Third day back after a month break. This rest day will be epic.

Our first "Fight Gone Bad"

Me:
20# medicine ball thruster
35,25,22
SDLHP, 80#
19,13,12
Box jump
18,14,13
Push press, 80#
13,10,10
Burpee pull ups
9,9,6
Total: 228

My buddy Dan was kickin' some butt and scored 168 in 1.5 rounds then moved to the locker room in desperate search for a magic sponge.

Great workout, Coach.

Age 51/BW 245#
Thrusters 25# plate 31/30/27
75# SDHP 17/15/16
Subbed tuck jumps 16/13/18
75# push press 15/14/16
Row 15/15/15
total = 263
Oops bad math = 273

M/45/145

Subs: 24" box. 1.5 pood Kettlebell swings instead of rowing.

Wall Ball: 27, 21, 20
SDHP: 25, 20, 11
Box Jump: 19, 16, 15
Push Press: 19, 12, 13
KB Swings: 15, 15, 17

Rounds: 105-84-76

Total: 265

+54 over last FGB.

But I coulda got a higher score if I;
was younger,
moved faster,
pushed harder,
breathed deeper...,

Well cross out "younger" - #158 wayne blew that for me. Good work Wayne.

Seeing yours (and OPT's and gaucoin's and...) does not help me maintain my delusion that I'm an athlete

with the following mods:
23" box jump
burpees for rowing

score: 291

M/26/178
CFWUx3
WOD as Rx'd: 134, 123, 124
Total-381

CFWU
Didn't have time to read the comments to get a row sub, so subs went as follows:

70# on the SDHP and PP due to home weight constraints.

20# DBs SDHP for row.

Scores
WB: 25, 20, 20
SDHP: 25, 20, 20
Box: 31, 27, 30
PP: 20, 20, 17
Rows: 25, 26, 21
Total: 345

I think the row sub inflated my score a touch.

185

28/f/110#

workout at CFS this morning. similar to FGB, but not quite the same!

30 seconds of work at a station then rotate immedietly to next station, 2 times through

push-press 55#: 22, 25
pull-ups: 17, 20
row (calories): 7, 7
KB step-up: 9, 9
push-ups: 25, 26
medicine ball sit-ups: 12, 15
1 hand DB OHS (20#): 22, 25

score 226

Burgener clinic tomorrow and going out of town monday-thursday, so probably won't be able to make FGB up next week.

d - 29m/175

WB: 32,25,20
SDHP: 21,15,15
BJ: 27,17,18
PP: 21,15,15
SB: 23,18,18 (sub'd 20# slamball for row)
Total: 300

j - 33f/125

Total: 317 (45# pp/sdhp, 12# wb)

Score: 319 (For first 4 exercises.)
Subbed jump rope for row.(No way to count towards score)
Great Workout!!

Fight Gone Bad:
3 rounds of 1 minute each of:

wall ball 7kg (heaviest available)
sdhp 75lb
box jump (about 18 inches)
thrusters 75lb (this really hurt, especially since I should have done push press!)
row

total 338

I'm going to do these again soon with push press

17/M/175

1000m Swim
Ran BUD/S obstacle course 7:52

WOD:
sub'd 15 lbs wallball: 30,30,30
SDHP 75#: 20,10,25
20" box jump: 30,30,35
PP 75#: 10,12,20
sub'd burpees: 10,10,10

100,92,120

Total: 312

first time doing "FGB":

346

wb - 16 lb ball
sdhp - 75 lb
bj
pp - 75 lb
row (sub'ed sit-ups)

oh yeah, and 1 minute rest after each round of 5 minutes. I did the rest flat on my back. It seemed to allow the fastest recovery.

First encounter with FGB.

Wall-ball, 20 pound ball, 10 ft target
Sumo deadlift high-pull, 75 pounds
Box Jump, 16" bench
Push-press, 75 pounds
Row - Substituted cable row 75 pounds with towel under my butt to simulate rower

Not sure how many calories I burned on the row. Based on the numbers others posted I'll assume a conservative 12 per.

Round 1: 97
Round 2: 78
Round 3: 77

Total: 252

291, smooth pace, felt great. Zone fueled, thanks Nicole.

Subbed 20# thrusters,and 45#SDLHP for row.

237

33M / 187# / WOD #141 / CFT 825
"Fight Gone Bad!"

Three rounds of:
Wall-ball, sub'd 24 pound ball - 25, 25, 25
Sumo deadlift high-pull, 75 pounds (Reps) - 15, 15, 15
Box Jump, 19" bench (Reps) - 30, 30, 30
Push-press, 75 pounds (Reps) - 25, 25, 25
Row, sub'd Burpees - 10, 10, 10 (practice what you suck at)

TOTAL = 315 (1st attempt) - I used gymboss looping at 12sec to pace myself.

27/m/215
WB 32/29/27
SDHP 28/24/24
BJ 30/25/25
PP 30/24/30
Rows 8/6/8
Total=350

350 (15 off of PR) super sore from 2 wod day prior... 1 love fgb tho. suffered on pp from thrusters day before

287
as Rxed

Wall Ball 20lb Dynamax,33,24,21
SDLHP 32kg KB 25 20 17
60cm Box Jump 20 17 16
Push Press 35kg 16 15 15
Row Cal 18 14 16

No score person this time

32/M/72"/165

FGB
score: 264 as rx'd

First time with FGB. Legs were totally shot from last couple of days WODS, plus I did GI Jane last night.

mdmdmdmdmdmdmdmdmdmdmd
m/24/183
Hard to count accurately
Wallball 10kg(22lbs.)-~16/18/14
Sumo Deadlifts(75lbs)-~12/13/12
Box Jumps-~20/17/16
Push Press-~13/12/12
Plate Swings 35lbs-~20/15/14
First time 224

#187
Yeah, I was kidding. I didn't have anyone to record my points so I posted "my time". I kinda wondered if anyone read all these posts :-)

41yom/210#

No equipment at home for this WOD. Biked and hiked 1.5 hours with the wife instead. Beautiful weather. Great day. The fact that I can get on a bike and ride like we did is a testament to Crossfit.

43/160/M

WB Sub. (40# thursters)
SDLHP - as Rx'd
Box Jump 24"
PP - as Rx'd
Row - Burpees

Mod. to Tabata Score - 32

24/m/163

Rd 1 - 79
Rd 2 - 83
Rd 3 - 82

Total 244
My timing was slightly off 'cause I did it in a big gym, couldn't get from one thing to the other immediately. Knee started to hurt slowed me down a little bit. Wish I would have written down my totals for each exercise too.

Got to base gym yesterday when I realized I forgot my shoes. So went back home and set up a course outside, had neighbor time and count for me.

Mods- 20 lb SPRI ball thrown up in the air (no idea on height); SDHP and PP started at 55 lbs, dropped plates mid-2nd round to make empty 45 lb bar. Also no rower, so sub'd jump rope.

1) 24/16/27/13/74
2) 18/16/25/13/66
3) 18/22/26/16/67

Total- 234,
didn't count jump rope (not sure what the transfer of points would be. After reading the other posts I'll do burpees as a sub next time.)

CFWU
Sub'd 30 lb DB Thruster for Wall balls

1) 27/24/29/19/9
2) 27/15/25/13/10
3) 22/13/19/12/6

Total: 270

wow that was hardcore. Don't have alot of heavy weights so used my 10k dumbells.

Wall ball with 22pds sand filled basketball 25,26,25
SDLP subbed with 2x10k dumbbells 21,17,18
Box jump 20" - 24,26,27
Push Press with 2x10k dumbbells - 19,17,20
Burpees (subbed for row) - 21, 20, 21

totals for each round - 110, 106, 111

Grand total 327

Nearly meet Mr Pukie.......

221 as rx'd. Sub'd burpees for rows. Didn't feel good today.

- Subbed 1.5 P KB wings 4 rows
- Done @ home gym = Quick transitions. NICE!

Round 1 = 126
Round 2 = 96 (botched count...?)
Round 3 = 100 (paced)

Total = 322

34/215/76"

Total = 354

last time

060916
210

this time
070721

at home
sub'd 2x20# DB thruster for Wall-ball
sub's 2x35# DB SDHP for 75# SDHP
sub'd jump up a small berm, seems to me to be about 20"
sub'd 2x35# DB Push-press for 75# Push-press
sub'd 2x20# DB SDHP (count reps) for row

205

- 2x20# DB SDHP scoring may not be quite equivalent to row calories but I do the best I can

Sub'd 6kg medicine ball
and weight bench for box jump (14-16 inches?)

Did 4 rounds
1st round = 80
Beginning 2nd round dropped medicine ball on gym clock. Smashed it and cleaned up area = 5 mins.
Started Round 2 again = 90
Round 3 = 86
Then had 2 mins rest and Did 4th round = 89

Total of round 1/3/4 = 255 (with sub's and extra mins rest)
Damn hard to mark on ones own. Best done in CF gym I reckon.

Next FBG will put everything outside gym and bring a stopwatch!

cfwu 12x3 minus squats knee feels funny today
post 20 kne

totals=273
sdhp 47
push 57
replaced box with double unders 51
row 54
wall ball 64

wanted 300

Tried WD at Y for first time; went better than I thought

37m/5'10/173

subbed 45 # thrusters and lateral tuck jumps over ball for box jump; rowed 265 meters each time, no calorie display, I'll count as 7

thruster - 27 22 18
75# SDHP - 14 11 10
lat jump - 0 14 16 (figured out sub rnd 2)
75# pushpress - 9 9 9
row (meters, not cal) - 7 7 7

total = 180
ending heart rate = 228

Shoulders killed me in push press and sdhp

Wish I watched the video before doing the WOD. I did upright rows instead of SDHP and my first set was military press instead of push press :(

Jason H. - 321 reps.
Jon G. - 329 reps.
Mark R. - 328 reps.

All done as perscribed in a health club. Rearranged the facility to suit our needs, with lots of puzzled looks on the other patron's faces.

As rx'd: 250

WB: 59
SDHP: 54
BOX: 53
PP: 43
ROW: 41

256, first time on this.

M/29/6'1"/185

First time doing this workout. Subbed burpees for rows.
First round 88 total reps
Second round 75 total reps
Third round 65 total reps
228

280
first time. used 30 sec transition to rowers each way for 1 min rest. in stupor did 5 SDHP's as DL's so I subtracted them, also watched stopped for 30 sec doing PP's. Box was red 20' plyo platform at gym.
wu=light stairs 20 min level 12 easy machines.

12# WB 56 (to 10' mark)
55# SDHP 38
20" box 49
55# PP 32
Row/Cal 31

total=206

Charity
Sub'd 16# WBS to 9ft., 52# PP & SDHP
WBS-31, 30, 30
SDHP-24, 23, 23
BJ- 23, 22, 22
PP-26, 25, 25
Row-12, 14, 13
totals-116, 114, 113= 343
hard to write stuff down between and even harder to not write stuff down between! I'll be getting help next time with the record keeping.

33yom/6'1"/210

CFWU

Subbed: 40# dumbell thrusters for wall-balls
25# SDHP for Rows

Total: 236

Fight Gone Bad:

1 2 3 Total
Wall Ball 30 24 19 73
SDHP 24 19 14 57
Box Jump 36 32 29 97
Push Press 17 15 15 47
Burpees 16 11 12 39
Total 123 101 89 313

CFWUx3
230
wb 25,20,20=65
sdlhp 20,15,15=50
boxjump 18,14,12=44
pp 16,15,15=46
row 8,9,8=25
Again only rowed for a little over 30 seconds each round, because of set up time.
Very difficult to keep count especially in second round. Numbers may not be completely accurate.

40/m/205

Wall Ball 36 33 36 105
SDHP 30 25 26 81
Box Jump 29 28 28 65
Push Press 30 30 22 82
Row 14 14 13 41

Total Points 374

26yom/175

321

M/32yo/171lb

appx 130.

My 24" box was my bench, and my wall ball was only 12 lbs, but I had to run up and down a flight of stairs to get outside and throw it at the tree in the driveway

Norma and I were in a hotel, so we looked in the gym and made do with what we could find.

Thrusters (T&N 2x20lb)
Sumo highpulls (these were tough with a single heavy dumbbell: T:55#, N:45#)
Box jumps (tiny box, maybe 10")
Pushpress (T:2x30#, N:2x25#)
Lifecycle for calories

Tariq: 349, Norma: 310.

We were both pleased with our efforts. A few short hours later we were at a wedding, pretending like nothing happened.

Tariq

as rx - 329 (290 last time on fundraiser)

can definitely get over 350 next time

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, 65 pounds (Reps)
Bike (Calories)

21-25-21
10-15-15
25-20-20
23-15-20
22-10-9
Total: 271

Subbed MDC for wall balls, treadmill vice row.

20/19/17 MBC
14/13/12 SDHP
20/22/23 Box J
17/16/16 Push Press
18/18/20 Cal.
267 total.

First FGB
Wall Ball 29-27-26
SDHP 18-16-15
Box jumps 30-30-24
Push press18-15-14
skip 1 min.

Total= 262 ( without counting anything for the skip)

Used 25" box & sdhp 45lb for rows

103, 100, 89= Total 292

269 last time. How sweet it is, 100 degrees tonight.

31/M/193
Score 244

1st week crossfit
3 rounds
wall ball 18-12-10lb balls at 10 ft
Sumo Deadlift High pull - 45lb bar
Box jumps 17"
Push press - 45lb bar
Row only once did not due it the last two rounds

wore out, heart rate hit 98% on polar monitor 89% average at end of workout, did not count anything.

191
sub wallball with 25lb dumbell thurster

amazingly fun

38/M/196#

Following subs: 24" box, burpees for row

Total: 262

Great video Tony! Well done, gang. That cert FGB is tougher than any other.

34/m/218

substituted burpees for rows

wall ball: 34, 35, 34
sumo d/l pull: 20, 19, 20
box: 20, 22, 20
push press: 27, 25, 24
burpees: 9, 7, 5

total: 321

almost met pukie...swallowed him up b4 he got out...

292

So close to 300.

did it, and sucked...198..no mods! We started at different stations, mine, the jump box, got 20 19 18, but after that was dead for the next 4. Anyway...looking forward for the next FGD...

-------------- 1 --- 2 --- 3 --- Total
Wall Ball----- 30 --- 24 --- 19 --- 73
SDHP---------- 24 --- 19 --- 14 --- 57
Box Jump------ 36 --- 32 --- 29 --- 97
Push-press---- 17 --- 15 --- 15 --- 47
Burpees------- 16 --- 11 --- 12 --- 39
Totals-------- 123 --- 101 --- 89 --- 313

subbed pullups for row.

219

42 210 m
going for 300, couldn't even finish when we had to do this tabata style a few mo ago-only 1 of 2 that i haven;'t finished

rd 1 113
rd 2 90
rd 3 80

283-close, oh so close.

ok, been CFing for 1 month now and I thought I was doing OK. The workouts were tough but I was doing OK.

Fight Gone Bad nearly crippled me. What a great feeling.

227

F/120#/5'8/46

WB 12-12-10 = 34 (20#/8'high)
SDHP 25-19-15 = 59 (45#)
BJ 30-30-30 = 90 (20")
PP 15-12-10 = 37 (45#)
R 10-10-10 = 30
TOTAL 250

Round-1: 92
Round-2: 83
Round-3: 75

My first “FGB”… 4-mth "CrossFit"

362
* 24 inch box (only thing i have) *
Room for improvement.
Pre:cfwu x 2
Post: Recover.

362
24 inch box.

27m/200#
95
83
81
first fgb. 259 total. subbed 15lb ball for wallball and a 24" box.

36 Female 141lbs
Subbed 8#MB for 20# b/c that's all I have and used 70#'s for push-press and SHPDL
30,30,31
13,13,13
18,19,20
12,12,12
13,12,14
262
Great work out :)

first FGB...
somethings wrong with my rower I think because I only squeaked out 8-7-8 for all three rounds which hurt my total number.
Anyway...
243 was my total. Looking for big improvement next time

Mike: 30lb dumbbells for all lifts otherwis as Rx'd- 319, 72 better then last time
Erin: as Rx'd scaled to 60lbs- 292, 42 better then last time

Competed in a GS meet held in Fenton Michigan.

135 single arm 36# kettlebell jerks goint the full 10 minutes with hand switch around 6 minute mark - 85R/50L.

Less than an hour break.

178 36# kb snatches going the full 10 minutes with hand switch again around 6 minute mark - 100R/78L.

Hands in excellent condition (no callous tears or blisters). 313 total reps....good enough to rank Master of Sport using the two event rules.

Unable to post the last couple of days...

CFWU x1
ROM's

WOD
300

Took it easy and did 20's all the way through on all the rounds. Way under my PR, but still got smoked.

Get some....

My first completed albeit slightly scaled WOD after working out with Cross Fit DC for most of the summer. Wish I had some people there counting for me, FGB is hard to count by yourself, especially because I suck at counting.

Did the 12 lb. wall ball
65lb sumo and push press
box jump normal
row normal

I did take about a minute or two in between the rounds just to keep from hurling.

I'm pretty happy with it, I wish I had my numbers, but oh well.

wall ball | 30/22/18 = 70
SDHP 77# | 23/17/17 = 57
20" box jumps | 28/20/23 = 71
push press 77# | 17/14/14 = 45
burpees | 10/10/10 = 30

total = 273

Previous total = 252
Previous total = 246
Previous total = 263

No score-

Used steps for box jump

No row machine, used Stationary bike

15lb wall ball

43/m/166

sub 23 lb wall ball
Pull-ups for row (PU=1/2 point)

score: 283

M/48/5'10"/173

"Fight Gone Bad!"

Three rounds of:
Wall Balls SUB Thrusters - 35/26/22 - 83
Sumo Deadlift High Pulls 75 pounds - 23/16/16 - 55
Box Jump - 31/31/23 - 85
Push Press 75 pounds - 20/23/20 - 63
Row Calories - 15/16/15 - 46

TOTAL: 332

37m/68kg

252 reps as Rx'd

Did this one on Sunday. 2 reps off my last total, but looking at everyone else I need to pick up the pace. I'll shoot for 290 reps next time. More intensity!

Subs:
Only had 12# ball so threw it as high as I could each time, average = 12-15'.
Broke the chair/box in round 1 so subbed high knee tuck jumps for box jump.
Burpees for rows.

Wall Ball 29 / 27 / 26
Sumo Dead 27 / 27 / 26
Box Jumps 30 / 30 / 30
Psh press 30 / 31 / 26
Burpees 12 / 13 / 12

Grand tot