oh hell yeah.

Whoa! Super early post! Thanks Coach!

And I think I just threw up a little.

i have four words:
OO RAH, BRING IT

aww.. my 1st FGB

FGB'd on Sunday - still in pain - still want more.

Good luck with it everyone. Hit that PR!

Hell yea fight gone bad!! 3-2-1-PUKE

Got a minor flu hopefully its gone by tomorrow can't wait for the pain.

awesome.

great video. as a student in an exercise physiology masters program, there's some good logic behind the fgb.

Cant Wait.

awesome.

sweet video. as a student in an exercise physiology masters program, i like the logic behind the fgb.

Hey anyone who is a basketball fan I am creating a group on ESPN if you want to submit a bracket. This is all for fun so anyone is welcome to join. Hopefully we can get a good number of people, Crossfitters are fairly competitive. All you need is a login on ESPN which is free so join if your interested.

Group Name - CrossFitters
Password - thruster

You can search for this group and then join.

perfect, i need a short workout because i have to be somewhere at 0730

Damn it...

Did anyone else's format of the crossfit homepage change?

Going to the cert in VA Beach end of March. Wanted to do this one before I got there. Awesome.Loved the video.

2nd or 3rd go around for me first was a halfer, was just starting
second was 273 I was aiming for 300
this one still shooting for 300, I should hit it

Wow! My first FGB, glad I hooked up with that rower, Ill have to sub the wall ball with 45# thrusters. This looks like a sick workout.

I like how this Virginia Heffernan managed to write a whole blog post without remotely managing to communicate some sort of point.

I love this s*hit.

Get some, good day all.

3-2-1....

please explain the scientology reference

CB, I hear you...

Excellent video. The women look amazing and so do the men. CrossFit breeds some strong lookin' people

Liked the background of the workout too.

My gym doesn't have medicine ball or a rowing machine (not substituting for treadmill, its crossfit for christ sake im substituting)

max reps in one minute, for three rounds of:
Pushups
sumo deadlift, 75lbs
box jump
push-press, 75 lbs
situps

I did this 2 weeks ago. I think I'll do "Christine" tomorrow.

wut an excellent vid! really cool hearin Coach tell the logic behind and history of FGB.

that group @ Santa Cruz tore it up. it wuz loads of inspiration watchin it go down live.

hoping to beat the score i got that day at the cert. 3-2-1-GO!

Lets all smile with the fact that we know what crossfit is and everyone else just gets to stare at us, wondering if only they had blogged more...such as C. Reaves

I feel kinda slimey after having been to the NYT site.

Does anyone have any music where it beeps at one minute intervals, like when someone posted for "tabata something else"? That would be really helpful for knowing when to switch.

Looking forward to this one tommorrow...

Is anyone out there a vegetarian and on the zone?

sub for rower?

Is anybody going to the Gymnastics Cert in San Bruno Mar 29 & 30?

As a native New Yorker I don't have a license and am looking for ride. If you're going to be around that weekend, please drop me an email.

Keith@crossfitnyc.com

Hope to see you there!

sub for wall ball?

Great video!

perfect explanations and text to demonstrate the WOD!

Awesome! Thank you.

This is my FAVORITE WOD in crossfit.

Get some.

I am stuck with no rower and the only sub that I know is Sumo Deadlift High Pulls but that is already in the mix....HELP?

S/F

Wow! Great job on that FGB Video, everybody. EC you rock, girl.

Whoa. This workout is sick. I was at that Cert. and watching the Trainers do FGB was something else. After my pathetic sub 300 showing it was nuts watching pretty much all the trainers slam that score through the second round or so.

Too bad I'm going into a ME BB set up for a few weeks tomorrow coming off a nasty ankle injury. Gotta get this one done some other time...

I am also stuck without a rower. Need some help on a good sub.

Stalter-You can try using jumping pullups, I've used that before, just count the reps.

My first FGB also... Shannon (comment #4), your post made me laugh out loud.

I did this Monday so I will post my score. I had done a 375 or so in the summer last year and had my aim set on 400. Well things were going well till I turned to go do my second round of wall balls and my ball rolled downhill 30 yrads away! I sprinted to it and ran back with it. So that cost me a few reps to say the least.

Score = 398!

Damn run away medicine ball!!

Yeah, EC! Rocking it, baby!

Best,

Jon

Best WOD video to date. Combining information & rationale with demonstration is powerful stuff.

Thanks Tony, Pat & Coach G.

Wow! Hell of a video. Very inspiring. Next time I'll have to view it before the workout.

My score really sucked. 218

I'll up the intensity next time.

34/232#

35/25/35/25/15=135
35/20/30/20/15=120
35/20/30/15/15=115

370

Last time (12/19/06) = 367

Back stuffed still so will have to wait.

Funniest article ever - really ,just get a life you sad, dried up old saddo.

#29 EricM,

That's okay, a little slime washes off pretty easily. Whenever I see Fox News a little piece of me dies inside, and there's no recovery from that.

My first FGB... should be interesting!

KK

I can't believe she tried to blast CF and brought so little evidence to the table. I'm all for voicing your opinion, but she failed to make a point period. It went something like this:

"I think crossfit stinks because coach talks about good form and details and intensity and I'm not bright enough to grasp these concepts. By the way, read this on scientology."

Only one thing sums it up: wtf?!?

Just remember that you're not truly successful until you have critics!

Subbed 20lb thrusters for wall ball

Done at Yahoo! corporate gym, imagine the looks we get!

Buddy: 321
John:274

Subbed 20lb thrusters for wall ball

Done at Yahoo! corporate gym, imagine the looks we get!

Buddy: 321
John:274 (WITH throwing up twice!)

#30

You can find power-hour mixes on itunes, or programs that run through itunes and switch songs every minute for a certain period of time. Quite useful for beer drinking, and I suppose it has a place in tabata exercises. I use a program called ipowerhour, but there's a bunch of others (depending on your platform). Just google something like that.

Must reach 320...this will be fun at 7 in the morning.

Not really sure how I can set this up... in a gym full of people but hey, that makes it more interesting right?

I'm pumped!

Great to see EC on the main page.

Is it really lame to use a 12lb ball for the wall ball? I think I can do all the other prescribed weights, even if I can't do very many, but what if I can't even get the 20lb ball up that high? I've never tried....

I think Virginia is comparing Coach and Crossfit to scientology. It's the only explanation possible for her putting that link to anti-Scientology website and its reference to KSW (Keep Scientology Working). Basiclaly, it means keep pushing scientology until the whole world is scientology. I think she views Crossfit and the Crossfit website as something like KSW.

how amny rounds?

hey shout out to people for some help...Thrusters with a 4t5# bar to sub for the wall ball throw?

Yeah EC! Way to represent Boston. You go girl. Awesome.

#57 Pelch

I'd up it to 55 lbs. That's a more accurate sub. A better one would be 2 20 lb. dumbbells.

I tried "Nate" today, with subs (can't do the muscle-ups):

AMRAP 20 min.
8 pull-ups
8 ring dips
4 handstand push-ups
8 kettlebell swings (2 pood)

5 rounds, 8 pull-ups, 7 ring dips

The ring dips were the killer - slowed me down a lot and made the hspu unusually difficult.

I think jreed is correct. Although her thinking in general seems to be a bit muddled.
The point of her rant is she somehow thinks crossfit is a religion? And should be taken on faith?
I thought crossfit was empirical?
Why can't she stop thinking about crossfit? What got in her crawl?
Her rant about critiques of form being 'hateful' is odd. Did someone have a tough time in her ballet class as a kid?
She is passive aggressive about coach. Coach did you decline after she made a pass at you for her to have these kinds of feelings?

For anybody looking for a sub for rowing other than SDHP, I always use burpees as a sub. Yes, I'm evil.

#57 pelch
Yeah, a 45lb thruster would be an acceptable sub but try and make it a point to really explode through it. The 2x20lb dumbell idea is nice, too. Either way is fine, just track it so you can compare next time.

Great video...one of the best yet. Can't do this properly at the UW IMA but will try to come up with something similar.

re: #48 and others

am I the only one that thinks she wrote an article praising Crossfit?? For me, it seems like she got hooked on it and likes the fact that crossfit isn't solely about form (although yes it's important). And the reference to scientology is how something so different to most people is catching on like wildfire (although I would have picked something other than scientology) Everything she talks about (not having perfect sneakers, doing flourishes, having videos showing what the body can do) are things that Coach agrees with.

Maybe I'm being naive but I think she's all about crossfit and glad it's here.

We at CrossFit NYC have already extended an invitation to fellow New Yorker Virginia Heffernan via our blog for her to come down to the Black Box and get some:

http://www.crossfitnyc.org/archives/2008/03/yes_virginia_th.html

If we convince her to do a workout with us, we'll be sure to let everyone know.

I agree with #66 that Heffernan likes CrossFit. Sure she's mocking the culty aspect of it, but hey, haven't we all drunk the Kool-Aid? It sure tastes great.

EC, great to see you in that video.

EC Pwns!

Can't wait! Excellent video as well.

I made my own ball with sand and an old basketball, ended up being 25lbs (yikes!) so its more like 9 feet high throws. Also no rowing machine so I used a weight band, a wall and a skateboard. Have no idea of calories so I count reps. Get Some!

m/36/6'2"/195
Colorado Springs

I love it when coach gives his speech on intensity. Mark my words, tomorrow I will be reporting a new PR.

M/48/5'10"/173

"Fight Gone Bad!"

"Fight Gone Bad"

I sub'd thrusters for Wall Ball(s): Gym won't allow it. Sub'd treadmill 800m for row, no rowers in gym...the gym sucks!!!
(x3)
- Thrusters - 39/36/25 = 100
- SDHP 75# - 32/27/20 = 79
- Box Jump - 33/30/21 = 84
- Push Press 75# - 25/20/20 - 65
- Run 800m (No Score)
- Total = 328 w/out row score....

hmmm this should be intersting gonna have to figure someting out. only have 12lb ball, no rowing machine and only DB with low weight at home. cant do this at my gym.

think i'll try this, let me know what you think?

12# wall ball double squat
SDLHP but only have 65#'s
20" box jumps
ring pul-ups
burpes

what do you think?

#72 Hmmm
Jay.... I think planked ring pulls would be similar to rowing...(minus the quads) but why can't you do thrusters instead of wall balls? I think it would be a better sub. Do your sumo and pp and concentrate on form this time if your weight is low. I wouldn't pick burpees....but that's because I hate them. Good luck, kick ass.

I have a rowing thing with my rack but it isn't like that chuck norris rowing machine you guys got in the movie, so how many lbs should i be rowing?

29/f/110

made up nicole today

6 rounds
pu: 22-16-16-16-16-16-19= 105

eric: 34/m/145

pu: 18-10-10-10-10-8-5= 71

pre: wux2
post: bathroom dry heaving then light stretching

5 hours of sleep is no good. gotta rest more

LOVED the video, great to hear coach explanation on the workout. great job to everyone busting their but on the workout.

DO NOT HAVE A ROWING MACHINE AT THE STATION.

THE SUB FOR ROWING WAS SDHP WHICH WE ARE DOING
ALREADY IN THE WOD.

SO, TO MAKE IT INTERESTING I'LL DO 2 POOD KETTLE BELL SWINGS IN PLACE OF THE ROWING.

I KNOW. IT'S NOT PERFECT AND I'LL PROBABLY HAVE AN OUT OF BODY EXPERIENCE BUT HEY, IT'S WILD!

MY CREW IS WITH ME!!

ROBERT S.
TUCSON, AZ.

In the article the second sentence describes the seminar speeches as "bellowing and dogmatic". It was the word dogmatic that struck me and prompted me to write about a topic I have been thinking about for quite some time in regards to this community and what drew me to it. For it is the opposite of dogma that for me defines my love of Crossfit. It is pragmatism that drives my appreciation. It is a willingness to question and test. To throw things out that don't work, to not avoid what does work because you don't understand it.

I think the real nuance and appreciation for me comes from the fact that I am not asked to blindly believe that the exercise I am doing is working, I get to measure with my times. I am not asked to simply believe my diet is working I get to see my performance gains and those of my peers.

I see this same pragmatism filter in to the rest day discussions where even when I disagree with the political posts, I have an appreciation that the posters are almost exclusively coming from a place not immune to reason or reality.

Crossfit is not about faith or abstract theory, it is about learning and teaching and pushing yourself in the real world, and for me, doing things I have never done before and would never have done without Crossfit and the community that surrounds it.

If I can convince somebody else to do it with me, I'll do this within a week. It seems in keeping with the concept of FGB - high (glycolytic) metabolic cost without challenging strength too much that you revert to resting.

"Fight Gone Worse"

3 rounds, with one minute rest between rounds:
Wallball 2-for-1s, 20 lb. ball, 10 ft. target (reps)
Power snatch, 75 lb. barbell (reps)
Double-unders (reps)
Thrusters, 75 lb. barbell (reps)
Burpees

maybe I'm dumb...but sounds like she likes crossfit...

I agree with Chris P. Although she subversively compares Crossfit to Scientology, she appears to have taken away some positives from Crossfit. Its similar to how some crossfitters do the WOD as RX'd, or sub as necessary. Some people Zone diet, others don't, for various reasons.

Picture yourself on the outside looking in on someone who has bought in on the Crossfit lifestyle. I think you will then understand how most ordinary people can view it as somewhat strange.

If the "outsider" is an intelligent person and does even a cursory readup on Crossfit, they will find that program/lifestyle of a person engulfed in Crossfit is mostly beneficial, with the exception of Pukie occasionally showing up.

CALISWO (CF Zealot)

Chris P. and jdawg my take on it was she like crossfit too...

Seems like everytime FGB shows up, I am in the middle of a rest week. Oh well...

Uncle Jack is proud of the entire CrossFit community!

Hey guys, as this is my first FGB, I would like an indication of how gruelling it is going to be. Will it compare to a Linda or Eva or something like a Cindy? Any comments welcome, especially the ones that say "Just toughen up and do it, 3 2 1 go"

#66 Chris P
I agree with you. I went back and re-read as I was wondering where all the negativity was coming from. It seems to me that Virginia Heffernan likes CrossFit and Coach.

I know nothing of Scientology nor the reason she links to it but the below is a small cut-and paste from the link;
Getting the correct technology applied consists of:
One: Having the correct technology.
Two: Knowing the technology.
Three: Knowing it is correct.
Four: Teaching correctly the correct technology.
Five: Applying the technology.
Six: Seeing that the technology is correctly applied.
Seven: Hammering out of existence incorrect technology.
Eight: Knocking out incorrect applications.
Nine: Closing the door on any possibility of incorrect technology.
Ten: Closing the door on incorrect application.

It seems that the above protocol works for a myriad of things...

Similar to; Conjecture, Hypothesis, Theory, Law...

FGB?! HAHAHA...I'm still hung over from St. patty's Day...

...bring it.

I just created my own FGB mix with chimes for the rests using this free download. PRETTY EASY!
Helpful for those workout out at home...

http://www.download.com/WavePad/3000-2170_4-10276212.html?cdlpid=10732923

sounds like a lot of paiful fun

I dont care to measure my performance today so I'm just doing what's going to be easily done in my little corner of the gym, until i can get back home to my facility...

1) 20lb. ball push press
2) 75lb. SDHP
3) 20in. box jump
4) 75lb. push press
5) "the side straddle hop!" (a.k.a. "jumping jacks")

gt_rugger15-
Thanks for the ipowerhour, great program!

#87, J-dale--

Any chance you can post that mix as an mp3 file?

M:31:6'3":262lbs (20lbs lost since start!)

FBG as Rx'd

Wall Ball (10kg 10ft target ) 19,19,15 = 53
Sumo Deadlift (95lb) 15,14,13 = 42
Box jumps (20") = 23,27,25 = 75
Push Press (95lb) = 11,12,11 = 34
Row = 19,23,22 = 64

Total = 268 (pants! but first ever FGB)

Three rounds of:
Row
Wall-ball **10lb ball SUB**
Sumo deadlift high-pull, 75 pounds
Box Jump, 20" box
Push-press, 75 pounds

19/15/15/15/15 79
20/15/15/15/14 79
16/12/14/14/11 67

225

would burpees work instead of rowing? also, a copy of that MP3 would be very helpful!

Would burpees work instead of rowing? Also, a copy of that MP3 would be really helpful!

27/M/5'10"/170

As RX'd except for 15lb medicine ball (biggest available)

Lost track of count but did approximately
30-50 wall ball per round
10-20 sumo deadlift high pull per round
15-30 box jumps per round
10-20 push press per round
9-11 calories on row per round

First time FGB

Helen: 35/5'7/60kg (132lb)

FGB, as rx'd

Round1: 27,12,13,8,10
Round2: 18,8,11,6,12
Round3: 15,9,8,5,11

Total: 173

Jonny: 34/5'7/73kg

As rx'd

Round1: 35,21,22,11,14
Round2: 32,20,20,12,15
Round3: 30,17,19,11,16

Total: 295

On vaction and gonna miss this. It would have been my first FGB! Well I will sub something..maybe run sprints until I meet puckie

JFG

Awesome explanation of FGB! Had to modify to conditions 12# ball & run on treadmill. Up by 9 points to 331.

FGB! 236 i think... we were keeping our own scores and i'm pretty bad at counting, especially that high.

also i started at SDHP, then box jump, then push press, then row, then wallball -- it was a long walk to the wallball, so i lost a few reps there. no matter, i'm pretty much dead from FGB and that's the way i like it.

30/m/5'8"/180lb

First FGB. Shoulders are killing me right now
Subbed elliptical for the rower.

22,32,28,22,10
15,21,12,16,11
25,22,16,13,12

Total: 279

49m/5'10"/225
"fight gone bad"
used 95# for lifts
Largest med ball 12#
no rower, used 75# on T-bar
282 total reps
rounds of 103,90,89

F/37/5'6"/140

(12# "wall ball," SDHP 50#, 18" box jumps, 50# push-press, unanchored sit-ups)

Rnd 1: 29/18/16/16/34
Rnd 2: 27/16/17/16/34
Rnd 3: 23/16/15/15/34

Total: 326

M/40/5'11"/185

(12# "wall ball," SDHP 75#, 18" box jumps, 75# push-press, unanchored sit-ups)

Rnd 1: 29/17/17/12/38
Rnd 2: 27/15/17/11/35
Rnd 3: 26/15/16/10/34

Total: 319

295, subbed treadmill for rows, otherwise as rx'd. About the same as last time.

First time FGB

Subs. No barbell so 2 pood KB SDHP and 30lb dm push press

280

1st time FGB. Most unpleasant workout I've ever done. I know that endorphin exhaustion from sex can make fighters more sensitive to pain. Today, anecdotal reports suggest that sex immediately before FGB is an exceptionally bad idea for a warm-up. A co-ed cohort reports that "this was the most unpleasant workout they've ever done" and both, independently, wanted to quit throughout most of the workout.

34m5'10"202#
320

24f5'6"113#
226

subbed DUs/5xRopeJumps for rowing; girl subbed 45# bar for SDHP, and 20# med-ball for push-press and 11# med-ball for wallball.

33/M/192

15lb wall ball all else as rx'd

302

Oh yeah. I can't wait to get off duty and do this WOD!!:) Thanks coach!

no rowing machine in the new gym yet, so FGB will have to be put on hold-maybe tomorrow subbing double unders for rowing, not sure yet...did the Jolie vs. Sevan workout this morning
5 rounds for time:
7 pullups
7 thrusters, 75#
7 burpees

mike-8:35
drew-8:28

pretty sure Jolie smoked both of us...

I absolutely love to hear and see people "bag" and criticise Crossfit. Why? Because I love laughing at people who just don't know. There is no point is wasting energy in trying to make people understand, they will either understand or they won't. And if they don't, who cares. There are plenty of us who do, and the others who also do, I consider them my family. My family is growing and one day I hope to meet you all.

m/26/215/6-4

First fight gone bad. still have finger in splint, broken toe.

As Rx'd besides row...sub'd stationary bike. no rower.

total: 353

m/34/185/6'

237 (10# wallball - rounds of 87/80/70)

To Neal, Jon, EC (and Sam, Nigel & Thor) from CrossFit Boston:

I may have stopped going to church but I never lost the religion. A year and a half after my last workout at CFB, with too much work and not enough working out in the meantime, I'm back in the saddle again. Sucks looking at yourself in the mirror and knowing you're far from your best, and not even on the path to excellence. FGB is the perfect yardstick to measure my fall from grace (previous PR in high 200's as Rx'd)

Two weeks ago I was at the International Health, Racquet, & Sportsclub (IHRSA) show in San Diego, surrounded by $80,000 treadmills and hunks of twisted steel designed for the "perfect biceps pump." Sure, there was some lip service payed to kettlebells & "functional fitness", but I just kept thinking what I wouldn't do for a block of chalk, a pullup bar and some bumper plates.

And so it begins again...

M/1.72m/62kg

subbed 16kg dumbbells

20/15/25/15/20 = 95
15/15/25/15/20 = 90
15/15/25/15/20 = 90

Total 275

M/29/5'10/195

First full workout after flu and bronchitis. Breathing hurt. Subbed 20# db thrusters for wallball.

249

43/M/75"/200

10 rounds for time of:

10 Burpees
10 KB swings (35# or 46# depending on what was available at that moment)
7 Pull ups (the first couple of rounds I did 10 then remembered we scaled the number to 7 for the group)
200M run

35:07

Almost had a link up with Pukie on the 9th round.

"Embracing the burpee and loving CrossFit like a fat kid loves cake!"

M/45/6'/170/7500'

FGB w/subs

16# wall ball
75# SDHP
20in. box jump
75# push press
Treadmill run

each round was "gamed" to:
30/15/15/15/20
total = 285

couldnt get this done so did:

5 Rounds for time:
95# Push Press x 15
Pullups x 15
95# Overhead Squat x 15

12:45

then, i promptly went and played soccer with a bunch of hacks and had someone dislocate my elbow.
awesome.

FGB and the video:

I have loved...LOVED...each and every video. Until now my favorite was the PU/power clean video with Jamie and her bleeding hands (which touched off the music controversy, although I did fall in love with Buck Cherry!). But this video with Coach interspersed with the trainers doing FGB is simply priceless. Have you done FGB? Remember what it felt like in the middle of round 3? How much sense does that make now that you have seen Coach explain where you were on the energy graph? And the history of the name? Priceless. And who among us can fail to be inspired to the point of charging out the door when Coach ends that talk with "let's go get some"?!

I am off to the Colorado mountains for a long weekend with The Heir and Lil' Bingo for a boys' trip of skiing and riding. I will skip this today--I'm playing defense, hoping that my body will stay together for the trip. I will make it up (how can you not?) when I get home.

"Let's go get some!" I got chills...

Early workout today. We used kettlebells for SDHPs today but the weights are very close 2pood/1.5pood (men/women) and loaded bars for push press.

Round/SDHP/BJ/PP/Row/WB
1/24/21/24/16/18
2/22/17/19/10/16
3/22/17/20/13/16
T/68/55/63/39/50

Score: 275

WB 17/19/20=56
SDHP 13/13/17=43
BJ 24/20/21=65
PP 20/23/20=63
Row 6/7/7=20

247

Awesome video! Crossfit women rock!

rookie

not like linda, eva or cindy muscularly really. if you're pushing hard its probably the most aerobic wod in all of crossfit. like a long extended fran feeling. but at least you get breaks...so you can think about how much the next round will hurt. good luck.

I think this is my first WOD done as Rx'ed... so for that I am pretty happy.

37yrs / 196lbs

78+60+55 = 193.

I'm darn near only halfway to the rest of you, but you'd better keep moving, or I'll catch you :)

m/39/5'6"/150

fgb:

subs: 40# thruster for wall ball
sdhp for rows

wb: 25/20/20=65
sdhp: 15/10/10=35
bj: 25/20/25=70
pp: 10/10/10=30
sdhp: 10/10/12=32
total:232

29/m/6'1/195

1: 23/17/17/18/35
2: 21/15/17/17/31
3: 21/15/16/15/29... barfed right after box jumps

307. Walking out, a trainer from my gym commented, "leaving so soon?" as he walked towards me from the incline bench. I barfed for the second time into a trash can, looked at him, pointed at his waist, and said, "nice belt."

subbed 20lb DBs for Wall-ball
Rowed on Globo-gym cable row at 50 lb for Reps instead of Cal

CF wm up x 3

21-19-22-18-39
18-17-18-15-38
15-14-14-12-35

total:315

Pathetic, but I am a recovering globo-gym addict if there is an excuse. I need to practice this one so I cut weight in half and did it again with more pathetic numbers.

#118 That's hilarious. Perhaps the trainer needed a taste.

m/32/188/6'

Unfortunately I was alone so I had to write the reps after each exercise. My first fight gone bad with a C2 rower.

1: 26/20/27/27/20
2: 25/15/20/25/14
3: 20/10/20/25/15

total: 309

37/m/244

subbed 15# wall ball
242

M/5'9"/162
As Rx'd
313

wall ball 26 20 19
sdlhp 12 7 10
box jump 20 17 18
push press 13 10 11
row 10 12 10

total: 215

wall ball was probably only 14-16 pounds

Holy CRAP! Wasn't sure if I wanted to sleep or puke after this one.

F/29/150

total: 228

Wall ball (5kg ball 3.6m target): 28,22,22
Sumo dl: 20,15,12
Box jump: 19,18,15
Push press: 12,10,13
Row: 14,13,14
Total: 247

34/M/170

Many Subs:
45# Thrusters 20/20/20
75# SDHP 20/20/12
Squats 40/40/40
75# PP 20/20/12
Jump Rope-singles: 85/35/80

Excellent. Been a good while for me on this one. At least I have a wall-ball now. Will sub burpee pullups for the rows. Looks like another day that my lazy winter will kick me in the gut. I was thinking that a 200 would make me happy, but there won't be any happiness. Time to bust out the old mantra, "This is gonna suck."

25/m/185/5'9"

so this one is a little weird without a rowing machine, maily because the recommended sub for the row is to do sumo-deadlift-high-pulls, and you are already doing it, which is what I did...so double the SDHP, so here are my not so Rx'd tally's
(and we used a 24 in box too)

Round 1: 31/23(SDHP at 75lbs)/24/18/26(SDHP at 45lbs)
Round 2: 28/18/24/18/26
Round 3: 27/18/25/15/24

if that wasn't confusing I don't know what is, but definately need a rower or a different sub for it yeah?

viva la revolution!

41/M/6'1.5"/172

"Fight Gone Bad" w/subs:
--two 35-lb dumbells used for SDLHP and PP
--18" stool for box jumps (all that's available)

Used my 20-lb homemade sand-filled basketball for the wall ball. Gym's stupid Raleigh rower (no C2).

Had about 15 seconds between stations because I had to move around to get to them. I usually subtracted that time from each station (e.g., 45 seconds instead of 60), and with the time it takes to write down the scores the time got a little sloppy. But I got a great workout.

28/20/25/15/12
30/17/20/14/12
28/20/18/10/11
Total = 280

25/134/5'9"

Total: 95-88-93 = 276 (PR!)

WB: 15-15-14 = 44
SDLHP: 20-15-16 = 51
BJ: 30-27-31 = 88
PP: 20-20-21 = 61
Row: 10-11-11 = 32

Wasn't feeling it this morning...warm-up was slow and my muscles were tired, but once you start FGB, how can you not put out? I got 256 last time (last July...wow, that was long ago), so improved by 20!

bw: 182

Subbed 12# wallball (heaviest here) and jumping pullups /5 for rowing (no rower).

FGB: subbed 12# wallball and jumping pullups / 5 (for row)

WB: 32, 30, 30 = 92
SDHP: 20, 15, 15 = 50
box: 15, 17, 15 = 47
PP: 20, 17, 16 = 53
JPU: 4, 5, 6 = 15
total= 257

Oh, and I used 24.5 kg for push press and sdlhp.

I have an Mp3 timer (has tones at correct intervals) for tabatas. Does anyone have something similar for Fight Gone Bad?

First time for FGB...excited to be done. Sure does feel good to finish though.

WB: 23-20-19=62
SDLHP: 23-20-20=63
BJ: 24-21-20=65
PP: 13-15-13=41
Row: 14-14-12=40
Total: 271 (PR!)

First time with this one...ouch!

F/115/33

WB: 26, 25, 26 = 76
SDHP: 10, 8, 9 = 27
box: 26, 30, 40 = 96
PP: 10, 9, 9 = 28
Row: 9, 9, 9 = 27
total: 256

WB: 30, 22, 20
SDHP: 30, 20, 16
BJ: 23, 19, 16
PP: 22, 16, 20
Row: 12, 12, 13

Tota: 291

m/28/5'9"/155lbs.

my first fgb.

score: 221 as rx'd.

i got dust in my eyes from the wallball during the first round and bloodied my nose from hitting it doing the push press in the second round. score was extremely terrible in my mind but i did take some knocks during it. so it was like a fight! haha.

37/m/175

Total: 305

first time doing this WOD.

47/m/180

sub'd 20" w/24" box jumps

wb: 34,29,25 =88
sumo: 20,18,17 =55
box: 15,14,13 =42
pp: 18,15,15=48
row:14,14,14=42

total: 275

this was awkward, will be better prepared for the next fight

43M/6'/175
First FGB - subbed thrusters for WB and SDHP 45# for row
Thrusters: 20,14,14=48
75# SDHP:20,15,11=46
Box: 14,13,13=40
PP: 10,10,11=31
45# SDHP: 22,21,15=58

total: 86,73,64=223

Age=28
BW=190

#45 Thrusters: 30,30,30=90
#75 Sumo deadlift high-pull: 25,25,28=78
Box Jump, 20" box: 25,25,25=75
#75 Push-press: 25,23,25=73
Row (cals): 19,19,19=57

total: 373

Get psyched for the CF Games in July!

http://www.firstgiving.com/stevesclub

is there a certain order you do these in? I noticed in the WOD video they started with rowing yet on the site they have wall-ball starting first. thanks

32/F/5'10"/155#

First time doing FGB since the cert last July - I don't remember exactly what my score was, but I think it was in the low 200's. Pretty consistant today, with the exception of the push press. I wish I could have maintained my press numbers; first round was 35, but the last was only 21.

Female Rx: 55# bars, 14# wall ball
277 PR

M/38/77"/215

Round 1 29,27,21,23,13=113
Round 2 23,19,21,18,9 = 90
Round 3 20,20,20,19,11= 90

Total: 293
Down from old PR, but better form today since I had someone scoring.

#118 Ruggermic: priceless comment. Next time aim at the trainer?

Thrusters 20kg: 33 15 12
SDHP 30 kg: 22 12 10
box jump: 31 21 20
push press 30 kg: 16 12 12
row (cals): 9 8 11

total: 244

“I think you need to jump into an Olympic lifting meet, a strongman challenge, a powerlifting meet, even a chin-up contest and put it out there. Why? It's the "dues."…
You have to pay your dues. Then, you might understand. So, compete in a recognizable forum, put it on the line, let others measure you against others, then you can post on Internet forums. Pay your dues.”

- Dan John

Don’t miss your chance to follow this advice. If you’re not on the West coast, you still have no excuse! The East Coast CrossFit Challenge early registration is still open.

Even if you don’t think you’re up to championship levels, take advantage of this opportunity to enjoy your community, train with and learn from more experienced CrossFitters, and see some real fire-breathers in action. You may also have the chance to win a paid trip to The Games 7/5-6!

Bingo #112 - I got the chills when he said "It's like a fight gone bad." REally, more a moistening of the eyes. Both times I watched.

Can't friggin' wait - I don't have a rower, will sub a 2 POOD KB swing

Paul

bw 170

subbed:

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

109 + 102 + 103 = 314

238 in 21 minutes

The extra three minutes were transit time to get to the one rower and back to my little circuit corner. Wall ball was a 15#.

MAWL

AW (subs=45# thruster, SDHP, PP. 16KG KB swing for row)
R1=103 R2=83 R3=60 T=246

ML (subs=45# thruster, 20KG KB swing for row)
R1=86 R2=65 R3=71 T=222

31/m/5'8"/179

sub'd bike for rows...no rower

322

We weren't sure whether to run with the NY Times blog piece or this from John Shellnutt of SAIC - www.saic.com

"The "blindly follow the daily routine for 40 minutes" Crossfit workout program requires very little knowledge and understanding. That's why it works, most people are sheep. I am aware of the current cult-like following Crossfit has in the teams; Amway had team-guy moonie followers too. This program doesn't need sheep, it needs autonomous learners and self coaches. I had already planned to ghost and directly speak to the shortfalls in Crossfit/Gym Jones model in our proposal."

This was pulled from an email SAIC sent around. SAIC, and Shellnutt inparticular, are in the wrong line of work. They don't know their subject field sufficiently to be called professional.

I can't wait for Sellnutt to ghost write his shortfalls of CrossFit piece. I'm going to eat his lunch.

Hahahahaha, eat his lunch, that's classic. Give 'em hell, Coach!!

28/m/5'10"/~165

as rxd, first fgb

wall ball 16.16.13
sdhp 14.13.12
box jump 16.17.14
pp 14.13.12
row (#4) 13.13.15
=211

poor recovery from monday. shoulder sore and allergies (cold coming on?). felt about seventy percent going in.

29M/5'9"/160

FGB as rx'd, 333
at CrossFit ATM

age 41 5'10" 210#

rnd 1
30,15,15,15,7(cal)
rnd 2
30,15,15,15,7(cal)
rnd 3
30,15,15,15,7(cal)
total: 246

50/m/145

as Rx'd, total 178

first time using rx'd weights for wall ball, sdhp, and push press. went a little too fast on the first round and fell off. with steady pace, 200 next time for sure.

24/f/5'6"/143

53 lb PP and SDHPs, 14 lb wall ball.

Total: 217

Recovering from ankle injury anyone have any subs for box jumps?

Did 2 rounds and 1 row. Was going well lost track of counting but each round was hard and fast. They had a 10kg ball so got to use a ball for the first time but no wall to use so threw it around 10ft. Will plan this out better next time as rowers where all taken and ran out of time in the end and had to go back to work a little annoyed but was happy with how i was going.

"The 'blindly follow the daily routine for 40 minutes' Crossfit workout program requires very little knowledge and understanding."

Hmmm...perhaps he hasn't really paid much attention to what goes on here chez CF. I think just a couple of times reading the subs/WOD's that I've used to work around my torn rotator cuff might be evidence of "knowledge and understanding", not to mention the extensive discussions of using the CFT for scaling purposes and the electrophysiologic impact of "flopping" at the end of a WOD.

Please save me a seat at the lunch table, Coach.

41yo/f/155#
lisaq wu x 1
FGB modified 296.42 (did very similar workout yesterday with CF Quantico)
thrusters w/15# dumbbells in each hand 33,36,29
Sumo deadlift high pull 55# 16,22,20
20"box jump 18,18,14
push press 55# 20,15,12
row(water rower)14.5cal, 14.31, 14.61
last done 9 Sept 07 score 234

BW 171

Wall Ball: 30/27/20
SDLHP: 30/25/22
Box Jump: 32/30/30
PP: 30/25/22
Row: 15/14/15

Total: 367

Didn't feel great today.

as rx'd
m/30/225/6'4"
ttl = 268
just back from vegas still beat down
gave it my all, almost puked before client showed up

m/23/220/6'2

total: 297

first crack at this one...real tough..great workout

Must be the altitude... That's my excuse and I'm sticking to it.

35M/5'11/200

Score: 278

That was some good suck!

m/30/180

fgb
total 272

m/37/188
fgb
total 229

M68!!

m/30/180

fgb
total 272

m/37/188
fgb
total 229

M68!!

6 minute 52# jerk set - 18L/21R.
10 minute break.
8 minute 36# jerk set - 62L/64R.
60 minute break.
8 minute 36# snatch set - 80L/80R.

15 minute break before FBG.

FBG scaled down; the KB National competition is six weeks away:

25# sandbag to 8' ceiling "wallball" - 26-22-20=68
55# SDHP - no touch and go reps - 25-18-20=63
18" box jumps - 21-22-24=67
55# push press - dead stop at rack and completely overhead each rep - 21-20-20=61
C2 row - 14-16-15=45

Total = 304. Proud of the box jumps (the extra work outside the WODs is paying off) - I actually did 10+ consecutive jumps without stepping off the box or stopping each round!

M/51/175

Rd 1: 102
Rd 2: 101
Rd 3: 97

Total:300

(subs: 24"Box-Jump/Thrusters:20lb dbs)

25/m/155

First time doing FGB. WOW.

subbed wall ball with 45# thrusters
subbed row with running up and down 5 flights of stairs.

round one: 80
round two: 62
round three: 72

total: 214 not including running. Didn't know how to count those.

51/M/155

247

Up from 231 last time.

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 10 kg. ball
Sumo deadlift high-pull, 30 kg. (Reps)
Half high jumps/half tuck jumps (Reps)
Push-press, 30 kg. (Reps)
Row Level 10 (Calories)

This is really annoying to do in a commercial gym as the rowers were being used up, so my time was off and it was a mess. Did two rounds. Thorough annoyed by the whole mess.

Round 1: 83
Round 2: 93

30/25/25
20/18/18
20/15/14
20/20/18
10/8/9( monitor doesn't work, figuare 10 per minute if going hard?

208lbs Male 32 y/o 73"

Looking at these posts, it reminds me of my first FGB. It was the first "real" workout that our bootcamp group did (on the last day of bootcamp). I posted a 220 overall. That isn't too much, but for coming out of bootcamp I guess it isn't that bad. I can't wait to try it again so I can see how many points I will improve. Best of luck to you all.

Ricardo
CrossFitHEL
Portland, OR

m/32/164
cfwu x3

subbed 45 lbs thruster for wall ball 20/18/17
sdhp 12/13/12
box jump 20/20/20
push press 10/10/10
subbed situps for rows 20/22/24

total 248

Cfwu- no pu's
Wall Ball(8lb)- 26,23,22=71
Sumo dL (40lb)-16,12,13=41
Box jump (6 high)-20,15,15=50
PP(30)-23,17,19=59
Row(no calorie counter, counted strokes)-35,31,31=97
Total=318
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

M/25/210/6'4"

298 as rx'd....I'm kicking my own a$$ right now for not breaking 300.

29yo/M/6'4"/201#
Last time was 241. I really wanted 300 this time....not so much. It's ok though, I still got a PR.

Push Press 21/18/20
C2 Row 18/15/16
Wall Ball(1st) 22/15/15
High Pull 20/17/16
Box Hops 15/12/14
Totals 96/77/81=254

#61 chris P - I think you misunderstood it. She compared crossfit to scientology in terms of each being massive belief systems. I'm sure she didn't mean it in terms of extent, but just that there is an element of dogma.

#72 Ian - good thoughts. But I think the amount of reverence for coach shows most people feel more than "hey, you made a good workout".

My thoughts? Great article, I totally agree. I just think she doesn't understand the way form fits into crossfit.

I agree with what she says about how form (and exercise) should be something innate. I routinely think that about running - why do we need to teach running if it's a natural thing our bodies do? I don't think dogs need any form coaching on running. Can anyone say "natural"?

But I think the rest of the stuff needs to be learned. If you don't do anything physical, your body forgets how to do anything physical. The body adapts to nearly anything, so if you don't use it, your body adapts and you lose it. Hence we need to learn form.

Well, I looked at the article again she really is saying that lots of dogma exist to perpetuate a community based around complex movements needing good form. Sort of guessing on that last part. But I don't agree with that viewpoint, if that's what she meant. As i said, nothing wrong with complex movements needing good form.

Coach, as if you need any input from somebody like me, but I hope you do...I have coached scholastically for 11 years, and I am telling you that crossfit is the most fun any of my teams have had exercising...they like the challenge, they like the mixing of exercises, and most of all, they like to see their results and comparisons with past wod's...thank you for all that you do.

Turned 30 today - thanks for the great present Coach, this one is a favorite!

first fight gone bad today after crossfitting for 5 months...excited and intimidated. 3-2-1-GO!

"This program doesn't need sheep, it needs autonomous learners and self coaches. I had already planned to ghost and directly speak to the shortfalls in Crossfit/Gym Jones model in our proposal."

Is Shellnutt trying to offer a competitive program? What is it and what is it based on? To what teams is he referring and has he talked to these guys? I am sure their knowledge is a little more than "blindly following" and if they are SOF teams, I am doubting very much if they are "sheep". Have they met the autonomous learners and self-coaches of Crossfit supported by the dedicated coaches who are actually certified to coach?
Keep us updated Coach, sounds interesting!!!!

would a seated row be an acceptable sub for rowing machine?

28/M/160

sub'd 20lb db thruster for wall ball

round 1: 106
round 2: 91
round 3: 89

total: 286

disappointed; was at 300 last time i did this workout.

round 1: 106
round 2: 91
round 3: 89

total: 286

very disappointed...goal is over 300

Smoked......

Ready for tomorrow. Bring it!

Smoked......

Ready for tomorrow. Bring it!

24/m/194
First FGB
284 as rx'd
Wall Ball 29-24-18
SDHP 27-19-13
Box Jump 21-17-18
Push Press 22-20-15
Row 14-13-14

m/24/165/6'

First FGB ever today:

212 Total

On another note....has anyone heard of these guys yet?? A buddy of mine just sent me this and I think its nuts!

www.fatalfitness.com

26/m/195

I had to sub jumping pull ups for rows, so I take my score with a grain of salt.

15# WB 30/20/20
75# SDHP 17/17/13
Box jump 17/12/14
75# push press 26/15/10 (BIG time drop off...I was wasted)
jumping pull ups 30/40/50

I predict I would have gotten around 10 calories per row, so rounded my score is about:

241 (PR) cuz this was my first time with FGB

FGD will FU Up

As RX'd
Rd. 1 110
Rd. 2 96
Rd. 3 101
Total 307

Post, worked on KB Snatches thinking of tips I got from Andy at CF Stamford, CT. They showed me a great time on Friday

Interesting article -- and clearly a love note to CrossFit from Heffernan. I'm not certain why some people seem to be angry with her points but interpretation, like underwear, is a personal thing.

Ultimately, if we are a cult, what does it matter? I just penned a short piece on my blog regarding the cult label, if anybody's interested: http://crossfitwatertown.typepad.com/index/2008/03/is-crossfit-a-c.html

Male 46 years 6'4"/238lbs =393 as rx'd

My fiance swears it is a cult. Someone you have never met puts a brutal workout on the internet and you blindly follow it...I can definitely understand the comparisons...I figure what the hell...could be worse things to be fanatical about. I don't agree with it, but can understand.

Subs: 7kg wallball (heaviest I could find); 1 x single-under, 1 x double-under for 1 Cal rowing.

score: 230

First FGB. Wow! Love it.

Ditto on everyone's video comments. That was really a great video and I loved the explanation of FGB. Thanks Coach!

M/19/188/5'6"

Did FGB on 3/1/2008. Scored 308. Decided to do something else today, since I did FGB so recently (and I didn't have a counter.)

"Christine"
3 rounds for time:
Row 500m
12 bodyweight deadlifts
21 box jumps (20")
As Rx'd:
10:46

Sub-10 next time.

Bwt: 134

As Rx'd

Round 1: 140
Round 2: 137
Round 3: 130

Total: 407 (4 reps away from pr)

Little bummed, really wanted 420 but wasn't feeling so hot today. Maybe next time when I feel more fresh.

31/m/190

Round 1: 24, 21, 18, 20, 22
Round 2: 22, 15, 18, 20, 15
Round 3: 23, 15, 17, 18, 21

Total - 289

Nice! Did "Heavy Fran" yesterday for the first time. Brutal...15:50!

#192 AFA_Tim ref: fatalfitness.com

Looks like a joke.

I poked around the site for about a half an hour and could find no methodology to the workouts at all.

I think it's a tacky knockoff of this site.

The workout blogs are getting minimal comments 0-10 at best.

f/39/137/5'0"

modified WOD
used 6lb ball, 9 ft target
used bar only for lifts
jumped up 15"

Round 1: 40,17,11,11,10
Round 2: 35,9,10,8,11
Round 3: 36,8,9,9,11

Total: 235

should have warmed up more, lungs were on fire

M/20/150/5'6"

First time doing FGB.

37/25/34/22/15
32/20/32/22/15
27/17/30/18/16

Total: 362

yeah that fatalfitness.com thing doesnt look legit to me. if u read the "double up" workout, at the bottom it says you can split the workout up over the day to fit into your schedule...how can you measure your performance if you are breaking it up throughout the day

Yeah it looks pretty weird to me too..... Whats frustrating is that they made up their own version of Murph.... its on the second page

m/28/5'11"/185lbs.

As rx'd, except only had 12lb med ball to use

31/17/29/17/15 = 109
30/16/27/16/14 = 103
28/15/28/16/14 = 101
total = 313

M/28/190/6'0"

Modification for lack of equipment.

(two 20lb) DB thrusters (sub for wall ball)
75lb SDHP
40" Broad Jump (sub for box jump)
Push Press
(two 20lb) DB SDHP

Rd1: 80
Rd2: 90
Rd3: 88
Ttl: 258

All I can say is . . . pussification!

#183, dr-Happy Birthday!

14# wallball, 10' target
45# SDHP
Box jump 16"
50# Push press
jump rope-reps

385

SDHP's were the toughest, think I only did 9 the last go around. Jump rope clearly pushed my numbers up. Need a rower.

267 as Rx'd (PR by +83)
WB:25-18-20=63
SDHP:19-15-15=49
BJ:25-20-21=66
PP:15-15-12=42
Row:17-14-16=47

36 yom
bwt 154

27/m/185

couldn't find a rower in the gym...subbed the stupid eliptical machine.

round 1: 100
round 2: 98
round 3: 91
total: 289

25/m/5'8"/156
subbed rows with seated pull things on the machine, simalar to row motion, but not really, haha. And 12 lbs wall ball, bc that is the heaviest i have right now.
wall ball-32/39/27
Sumo DL- 15/13/11
Box Jump- 32/33/38 (better rythm as i went on)
push press-26/15/20
Seated pull-40@70lbs/32@90lbs/35@90lbs
301 reps pre seated pull
405 reps with seated pull

I sweated like crazy, it was good!

Jon M/27/6'1"/165
had to make up new routine for him, he cant work on his knees right now, one is hurt.

push press 65lbs-13/9/10
knee high 15 then changed to sit ups 31/26
pushups- 27/18/26
oblique crunch?- (27/20)(20/26)(16/17)
Seated Pulls- 16@90/25@90/25@90

This was an absolute mess trying to do it at the globo gym. I also forgot my stopwatch so I had to use the gym clock. Argh! Next time I will use the RX weight for women, I think I could have done that today.

WB 10# 30/33/30
SDHP 40# 15/20/17
Bench Jumps 25/30/25
PP 40# 15/20/17
Row 12/11/11

Total: 311

gnat

M/34/215/5'10"

Modified WOD:
DB thrusters (20lb DBs)
80lb SDHP (40lb DB)
20" BJ
80lb. PP (40lb DB)
Elliptical (set to 13 res.)

Rd1 = 81
Rd2 = 71
Rd2 = 71
Total = 223pts.

FGB and I have a Love/Hate relationship.

EJEJEJEJJJEEJEJJEJEJEJEJEJJJEEEEEJEJ
M/34/170
I SCREWED UP AND DID 1MIN REST AFTER EACH EXERCISE; OOPS...STILL VERY TOUGH,
THRUSTER 30,32,30
SUMOS 30,27,22
JUMPS 30,40,36
P.P. 30,32,25
ROW 280 METERS,275,285

M/19/5'4"/160

Sub'd 15lb for 20lb, 10ft throws (all I had ball/space)
Cals on stairmaster (no rower)

260

A little hard to keep track of, and also had to sub rower for double unders.
used 55lbs sumo and push press

wall ball/sumo/box jump/pp/DB
30/20/25/25/45
27/17/25/19/45
26/17/20/17/45
total=403

alright my first FGB!
no gym though so i had to be a little creative
subbed
45# thrusters for wall ball
45# SDHP
18 or so inch stair jumps (second stair)
45# push press
Jumping pull ups for rowing as SDHP are already used.

round 1 = 127
round 2 = 113
round 3 = 94

total = 334

i think the lighter weights really emphasise the metcon demands for me as i would have been going alot slower with rxd weight.
done this way i was able to keep moving pretty consitently

Lisbeth,
The first part of your post is about how we laugh so we don't cry.
I believe it was Aristotle who first said,"To those who think life is a comedy. To those who feel a tragedy."

EC - what a woman!

Love this vid, can't stop watching it. Paul

35M/170
wb 31,25,25
sdl 20,15,15
jump 21,27,25
press 12,13,10
row 11,13,15

tot 278

Just trying to glean what this Shellnutt character is all about. Is he in charge of training SEALs in Virginia Beach? Are those the teams he's referring to?

http://www.militaryphotos.net/forums/archive/index.php/t-10865.html

32/m/210/6'5"

Subbed thrusters 2x20 lb. dumbbells for wall ball shots.

32/16/18/28/14 - 108
26/12/15/25/14 - 92
20/13/12/21/19 - 85

Total - 285

14 better than first FGB. Next time 300+.

m/6'/195

pre-WOD: parallel back squat work

WOD: 1/2FGB, 30 second work intervals, 1 min between rounds, weight as rx, score 150 reps total

32/M/203

267

My wife and I did this. We used a 12 lb medecine ball instead of 20 due to lack of resources and a 24 inch box instead of 20inch. Also we have a rowing machine but the screen doesn't work on it so we counted each stroke as a point. This might be way off but it will be consistent with us until we upgrade at our local high school weight room. In the process of making a home gym. building a squat/bench rack and currently have 300lbs in weights. Our HS is buying more equipment soon so I hope to pick up the old stuff.
FGB/ASHLEY/23F/140/5'9"
RD1=92
RD2=98
RD3=105
TOTAL FROM ROUNDS = 295
Ash used 65lb for SDHP and 45 for press

FGB/CHAD/22M/245/5'11"
RD1=109
RD2=93
RD3=97
TOTAL FROM ROUNDS=299

On a side note...I really think FGB should be the "benchmark" CF workout. Of all the WODs that I can think of, this seems to put people on the most level playing field. Bigger/taller people still have to move their bodies and weight a long way when doing the exercises but can manage the weight better. Lighter/shorter people don't have to move as far but but the weight can become more difficult as the reps build. Then it just wreaks havoc on both your aerobic and anaerobic systems regardless of who you are.

I love it!

#221-- jakers
You got it. Ari was no fool! The line is so thin.

27/m/69/185

316 as rx'd.

as RX'd

Stewyd/37/174/6'2 = 233

Wattum/39/186/6'= 214

First fight gone bad for both of us. Fun stuff.

27/m/69/185

316 as rx'd.

Paul m/5'8"/180/38YOA Part of Team Mosul
338 Sub'd Jumping Pullups for Rowing

Audra f/5'7"/140/24YOA Part of the Same Team
258 Sub'd Jumping Pullups for Rowing

No erg to row in Mosul.
Awesome workout.

27/m/5'10"/185

sub'd 1 min sprint for Row:

316 (assuming 15 calories per run)

Coach, I know you hear this all the time, but after a workout like today, I can't help but want to thank you for all that you do. Crossfit has changed my outlook on fitness (and life) and taken me to the next level. Thank you. That was a great workout.

sick day virial infections of the gastro-intestional tract suck. wish I had roboguts

Coach,

SAIC?!?!? I've worked with and around these guys. They're one of dozens of "Beltway Bandits" that specialize in winning competitive government contracts and not much else. Who is this Shellnutt guy, exactly?

Awesome Workout! My entire body feels as though i was brutally beaten up and thrown off a building..and I LOVE IT! Thanks you so much coach for this new life style called Cross fit.

40/M/186

FGB
subbed thrusters (20 lb dbs)rest as rx'd.

238

Wall B #20- 27-20-23=70
SDHP #75 - 20-16-21 =57
Box J 20-20-20 =60
Push P #75 18-15-20 =53
Dubble Und 18-20-13 =51
Total= 291

did not feel it today.

I started off with some active stretches and three rounds of the CFWU with 5 pull-ups per round. (~20 min) For the WOD I substituted 45lb thrusters for the wall ball and 45lb SDHP for the row.

45lb thruster - 22 16 18

75lb SDHP - 20 12 15

20″ box jump - 22 25 26

75lb push press - 11 11 15

45lb SDHP - 25 26 30

Total: 294

r1 - 92
r2 - 70
r3 - 70
total - 232

used a 12 pound medicine ball, and 65 lbs on the bar. subbed situps 3/point because the only rower was in use by someone else.

M/26/5'7"/135

First time with FGB... it's brutal.

Sub 40 lb thrusters for wall-ball, all else as rx'd.

33-19-22-14-12
22-16-15-12-12
19-14-10-10-13

Total 253. Lost some time/reps due to stopping to write, but still wouldn't have broken 300.

I agree this should be the "official" benchmark crossfit WOD... "fran" is too short and requires one to be able to do 45 pullups; also, if the sub-3:00-fran crowd tried to put up that kind of intensity on FGB, they'd crash on the 2nd round. "cindy" is better, but again a lot of people can't do pullups. A much larger number of people can do FGB as rx'd, and it is more easily scaled to a beginner level without changing the fundamental movements (ring rows or the gravitron just aren't the same as kipping pullups). Only disadvantage is it requires a lot of equipment, although at any gym you could sub thrusters for wall-ball and an elliptical or treadmill for the rower.

M/34/71/180

First FGB, I have realized something -

FGB is the truth!

WB - 25,23,22= 70
SDHP - 15, 18, 14= 47
PP - 16, 14, 13= 43
BJ - 30, 25, 23= 78
R - 18,16,15= 49

287

42/f/5'3/115

Kelly Moore - You rock!

FGB @ globo
So, no breaks between 3 rounds due to 15-20 sec distances between C2 Rower, WB in basketball court and oly/bench in the free weight area. Setting up equipment stations sucks @ glob! :(

CFWU x 2

Row/15#BW/65#SDHP/20"BJ/65#PP
13/22/15/25/12 = 87
14/19/12/18/8 = 71
13/16/14/21/10 = 74

TOTAL SCORE = 232

Greg's Warm Up

Sub'd Row's for Burpees

WB 38 30 28
SDHP 31 18 15
BJ 28 26 25
PP 22 15 15
BP 15 12 12

TOT 134 101 95

TOT TOT: 330

:)

Worst WOD Ever..!

How many jumping pull ups equals 1 calorie on the row machine? Because if i go with reps, I crush my goal, but if i divide, it puts things more into perspective.

Wow that was rough, my first FGB and was please overall but still have a lot of work to do.

25/22/25/20/15 = 107
26/21/24/19/16 = 106
23/20/26/16/14 = 99

Total 312

Lost about 12 seconds running to the rowing machines each round. I had hoped to break 270, so very please to be over 300.

29/m/210

Round 1: 23, 22, 17, 20, 21
Round 2: 22, 16, 19, 16, 22
Round 3: 20, 15, 16, 17, 23

Total - 289

37/m/165

sn: 85%x6x1 95#

10# medicine ball wall-ball: 30-26-26
Dumbell Power Clean, 35#: 13-12-13
18 inch step jump: 15-15-15
Dumbell Push Press, 35#: 15-16-16
Row: 19-19-20
Total: 270

19/m/175

Total - 241
only had 12lb MB, so I used that.

1st FGB, loved it. Killer workout. Keep em coming

is ten the best damper setting to gte the most calories, i keep it on 5 for regular rowing, but what's the best for getting calories?
you can also email it to me

PR!!
Thanks for the motivation coach!
That video made me dig deep.
29,22,23,22,14
26,20,20,21,17
25,20,19,20,15
TOTAL=313

My first FGB: 301 as rx'ed. Don't know how many for each exercise as I just kept counting as I went. About 12-14 calories each round of rowing.

I couldn't really tell if the article was praising or criticizing crossfit. Referring to crossfit as 'dogma' however implies that you have to believe in it based on faith rather than facts. Crossfit is backed up by the empirical data that we all record after each workout. No belief in a dogma necessary.

199 as rx'd pr

up from 164 the first time I did this in January.

31/m/195

used 83 lb barbell for SDHP and PP.
used 7kg med ball for wall balls

32/21/30/21/16 = 120
31/16/31/21/14 = 113
29/15/25/20/14 = 103
Total = 336

199 as rx'd
up from 164 in January

Speal,
Amazing work as usual...AWESOME.

46lb thrusters for wallball
45lb sdhp for row

total: 267

31/M/6'0/190

Practice: OHS, GHDSU, Double Unders

Train: "Fight Gone Bad" - 265
Sub'd row strokes for calories due to an old-school rower without a display (it's a beast, though!)
All else as Rx'd. First time at it and it whooped my butt. Nearly puked during box jumps of round 3.

My new (to me) C2 came on Monday! FGB---yes!!!

f/29/5'9/135

Sub 20 lb thrusters for wb
34 lb SDHP
11" box
PP 34 lb

Score: 237

That was fun.

m/34/169

40,25,20
28,27,20
32,25,21
30,20,23
do not have a rower yet so i sub'd row with burpee pull ups, 8,7,8

ended in metabolic discomfort.

This will be interesting, just getting over a cold and the globo gym will require me to do a lot of subs to avoid walking all over the place and waiting, so I'll be doing:

Three rounds of:
Wall-ball, 10 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 2x20# dbells (Reps)
Broad Jump (Reps)
Push-press, 2x20# dbells (Reps)
Row (Calories)

Heaviest med ball they have is 10#s, no way they'd let me bring a barbell upstairs near the rowing machine, so SDHPs with dbells will be interesting. They don't let people not with a trainer use the boxes for box jumps anymore (stupid). And again won't be able to get a barbell near the rower so i'll be push pressing dbells. This will be at sub-maximal intensity, i'm still a lil sick.

Okay, so a little off cycle. Need to remember to write down the sequence BEFORE going to the gym. Mmmm, feels good doing this for the first time. Cannot wait until round 2.

40# db thrusters (sub for wall ball)
75# push press
20" box jumps
75# sdhp
Row (between 5&6)

Beck:
34/23/31/25/15
20/16/25/20/11
14/18/20/20/12
Total 303

Smith:
32/16/18/20/10
20/23/13/13/20
20/20/12/14/10
Total 251

Bly:
25# thrusters
45# SDHP
20" box jumps
45# pp
45# SDHP

15/32/15/12/12
12/27/14/17/10
12/32/15/12/12
Total: 249

SWEET

only 210
someone had to be the secretary
and yesterdays fire kicked my butt

33/M/180

WB 29/28/30=87
SDLHP 29/31/27=87
BJ 24/31/25=80
PP 28/25/27=80
Row 15/15/16=46

Total=380

27/F/5'3/140

Score=287

Rx'd but used 55# for press and SDHP.

I felt amazing for going 4 days in a row. I didn't workout Saturday so I did CF Total yesterday. Haven't done it in a while and wanted to see where I was at. Total=590
225 squat
100 press
255 dead

29/M/180

50% cycle. Therefore, 30 sec. rounds with 30 sec. rest. Weights as rx'd, subbed Burpees for rows:

Rd.1: 17/15/13/14/6
Rd. 2: 15/12/10/7/7
Rd. 3: 11/10/7/7/6

I had a student of mine keep the clock and score. When I was finished he said "Holy s@%#% Mr. Devine, that was intense!" I couldn't form the words to yell at him for swearing, nor to tell him that was only half as intense as it gets.

I had to make a few mods to the WOD because the "Fitness Center" where I work doesn't carry olympic barbells, only fixed weight ones. So the SDHP were at 80# and the push presses were at 70#. I also went with 40# thrusters, because the "fitness center" doen't have 20# balls and won't let me through the ones they have against the wall. At the end of it I got 297 points. and felt like vomitting. I love Crossfit.

Pain is temporary...

Alan

First day back after a bout with stomach flue. Subbed burpees for rowing machine.

WB 26,15,10 = 51
SDHP 20,15,15 = 50
Box 28,30,30 = 88
PP 15,10,10 = 35
BURP 10,10,10 = 30

TOTAL = 254

FGB as Rx'd: 1st time, been doing crossfit for a month
WB:22,21,24
SDL:19,13,12
PP:13,11,9
BJ:50,42,37
ROW:30,18,20
Total 341

Got a lot of stares when we started grabbing all the gear we needed and moving it around, so much so that the gym director and one of the trainers came over and kept time and score for us! Defiantly helped push us past what we would have done on our own. Love this stuff, keep it coming!

278

my first time

FGB - 293.... so close to that 300! Next time.

33yr old male 5'10" 195lbs

#192, Tim:

I'm with Rick, although not quite as critical.

The fatalfitness program looks very much like a knock-off. There are definate positives: functional movements, check; variety, check; randomness, check; intensity, check. It seems if you followed the program in the manner that many follow the main page WOD's, you'd get a similar result.

But there are also definate negatives. Agreed that there doesn't appear to be structure... it looks more random, fewer benchmarks, less ability to compete with oneself. clearly less reading material, a useless FAQ. And their fitness test has the bar set WAAAY to high. Granted, crossfit's tests hold you to a pretty damn high standard, but I'm a mid-pack CF'er and the only events I would even be able to post a score in on "the reaper" are pushups and pullups, and low ones on both of the above; IMO that's unrealistically high.

But who knows, imitation is the most sincere form of flattery, right? And for all I know, the CF page might have looked like this to me had I stumbled upon it 5 years ago insted of 5 months... maybe they'll end up being competitors some day. Best to keep an open mind.

I got 297 points and totally felt like I got my ass kicked!

Pain is temporary...

Alan

Age 35
BW 150

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 (reps)

Total = 387

First CF wo for me.

m/35/170

FGB

wb -> pu w clap 25/18/17
sdhp 13/15/15
box -> bench 16/18/16
pp 15/10/12
row 6/6/7

Total: 75/67/67 = 209

397 - PB

bwt-163
should not have gone today, still sick, lesson learned, 439 next time, mark my word

23/M/5'8"/175

WB:36-35-33
SDHP:22-17-17
BJ:20-20-16
PP:21-17-18
Jump Rope:13-13-13 cals.

Total:311

Subbed jump rope for rowing.

F, 23, 145 lb., 5'5"

FGB, 1st time. As close to rx'd as gym would allow.

wall ball (12 lb): 21, 20, 21
SDHP (55 lb. bar): 15, 12, 10
box jump (20", I think): 15, 14, 15
push press (55 lb. bar): 13, 15, 15
row (calories - but noticed cord that "counted" was severed as I hopped on in my first set, so these numbers are estimates): 10, 10, 10

Total: 216

Am generally much more rested this week (spring break). Probably could have pushed harder!

M/29/5'4"/165#

WB 35-25-23
SDHP 35-25-27
BJ 24-18-16
PP 23-34-35
C2 13-11-12

Score=347

First time doing FGB. I definitely could have pushed harder in some areas, like the first round of the push press and the rowing. Only my second time doing wall ball shots, so I've still got some technique issues to work on there. Overall, not too bad for a first effort, I guess.

First time Doing FIGHT GONE BAD!

As Rx'ed

1st round - 113 points

2nd round - 98 points

3rd Round - 99 points

Total points = 310 Points

Awsome workout hands down, i appreciate the fitness level of MMA much more now, Thank you coach.

Also congrats to all who have finished the 3 rounds, were all in the same boat.

Wall Ball Throws with a 5 kg ball (11 pounds) at a 10 foot or so target = 34, 35, 35

Sumo Dead lift high pulls (75 lbs) = 20, 12, 14

Box Jumps = 20, 15, 18

Push Press (75 lbs) = 15, 11, 13

Pushups = 20, 23, 23

Total = 308

Sub'd pushups for rows b/c doing two SDLHPs scared me.... will do it next time as i am not sure it was a good sub...

new to crossfit, first time with FGB
32/M/213, combine score 270, I don't know if its good or bad but its a start, and that workout was a killer...thanks...

Any lodging options for March 29th gymnastics cert?

Looking for some feedback on this:

I'm thinking an acceptable sub for rows might be a modified "man maker". Do squat thrust (not burpee) with 25# DB rows, no push up, jump up with the dumbell at sides no overhead press. This gives you the leg thrusting of the row and the rowing motion without a push up or over head press like in a man maker (you don't do any pushing motion on the C2).

Any comments?

first time with "fight gone bad" subbed a 20# thruster bar for wall ball...and I got another person into the CF plan...so here goes the stats...
1 2 3

20# thruster 40 40 40
Sumo deadlift 21 20 20
box jump 22 20 18
push press 20 25 18
row 15 12 15

TOTAL 118 117 111 = 346

Good WOD, but need better substitute for row, either increase resistance or do as some have suggested, PU or maybe hanging leg raises.
score = 333

As Rx'd - 249

usually I'm over on BrandX for the scaled workouts but had commented on the article last night and saw that people wanted some musica for FGB. So instead of doing work, I did this:

http://www.filefactory.com/file/e03ddc/

I'm pretty sure you don't have to register to download it. It's a mix of rock, techno, hiphop, punk, even a soundtrack. There is a single buzzer to let you know you should start each workout, and each song is 65 seconds long which gives you 5 seconds to get to your station. After the very first buzzer it is 5 seconds of silence, but the rest is music for 65 seconds each. There is a triple buzzer at the end of each rotation. The 60 seconds for rest periods also have music, you'll know it by the lyrics. Then it's a single buzzer back to the exercises.

First FGB:
45# thrusters instead of wall ball: 29,16, 14
75# Sumos: 20, 8, 8
20" box: 21, 14, 13
45# Push Press: 21, 22, 22
Row: 15, 9, 9

total: 241

crossfitting since 1/31/08
23/m/150

Subbed Jumping Pullups for C2 Rower

Round 1: 14/8/14/10/20
Round 2: 19/9/14/8/18
Round 3: 14/11/12/24/26 (really pushed myself at the end)

Total: 221

first time on this WOD, and only my third after a full year of strength training. THANKS COACH!

Like I have said before "If this was easy. everyone would do it." I am proud to be part of this Crossfit movement!
Subbed 45 lbs thruster for wall ball throws.
and subbed 45 lbs SDHP for rows.
Round I- 25/24/18/30/30
Round II- 20/20/17/15/17
Round III- 19/17/17/20/20
Those box jumps killed me! I gave it everything I had. I left it all in the gym!

24/m/197
Subbed Rower with 200 lbs on row machine

Wall Ball - 35/26/20
SDHP - 32/19/16
Box Jump - 36/30/29
Push Press - 34/23/19
Machine Row(@200 lbs) - 39/30/29

Toal - 417

197#

360 total score

19/m

45# thrusters sub
everything as Rx'd

total 301 points

Appreciate your home gyms or crossfit gyms!!!

went to my local globogym today and became very agitated, here's the story:

I set everything up and the place was looking empty so I was very glad. I brought the box jump platform and a bunch of stackers over to the barbell racks. First round goes well as planned but after I come back from my row, an old man has set up his bells on the box-jump that i just set up and puts his towel on the barbell rack and says he is using it. Okay fine! so i re-setup the other barbell rack and go over to set up another box jump to finish round 2. Great! I come back from the row only to find another man and his girlfriend occupying the only other barbell rack.. Man, what the hell! so I sit down and wait for him to finish during my rest minute. But this was one of those guys who only does a couple heavy squats (poorly performed by the way) and talks the rest of the time like it is social hour while I'm thinking to myself, "Are you going stand there and talk all day or do some F'n squats!!"

Man, I'm disgusted by all these people at the gym that don't know what they are doing, wasting their time, instead of working out!! Argh!!

21/m/5'8"/135

"Fight Gone Bad"
211 points

no rower so did sdhp's with 45#

24,19,17
14,10,10
15,14,14
17,16,14
17,17,16

total=234

35/m/193

WB = 18#
SDLHP = 65#
BJ = 24"
PP = 65#
Had to jumprope, C2 rower on other end of gym. Researched the caloric work of jumping rope, anywhere between 15-18 calories per min based on intensity.

R1=84, R2=79, R3=73, R4=74
Score after 3 rounds = 236
Score after 4 rounds = 310

There is no way I could have made it through 5 rounds.

This was less like "Fight Gone Bad" and more like "getting your a$$ drug out in the front yard and whipped by your old man in front of your friends."

Thanks coach, can't wait until tomorrow.

Max

If that was supposed to be a fight gone bad I just got my a** whipped.

34/M/160

Fight Gone Bad (row machine too far away in gym - substituted low row with 90lb)

3 rounds of 1 minute - break 1 minute between rounds:
20lb Wall Ball - 27/18/14
75lb SDHP - 16/11/12
20" Box Jumps - 18/17/17
75lb Push Press - 16/12/13
(subst) 90lb row - 28/25/30
Total = 274

21/195#/m/6-2

total = 341

had to sub 45# thrusters for wall balls, made it a little faster I think

first time with the FGB... definitely was a difficult one

387

subbed 45 lb. thrusters for wall ball shots

m/46/180

This kinda Kool-Aid gets you hammered...

As Rx'd: 310

I had the priviledge to attend a two day Foundations of Elite Fitness seminar led by CrossFit Mobile trainer extraordinaire, Pierre Auge. The course was jam-packed with information, demos, detection/correction, and boundless enthusiasm. Pierre represents the organization with class and integrity. His approach is humble, yet intense, and his ability to motivate is first-rate. Pierre's gym is getting set to grow exponentially as a result of his professionalism.

CroosFit is the $hit!

303 as rx'd

M/43/6'1/200

As Rx: 127, 112, 104 = 343 (PR)

215

Subbed 12 lb wall ball.
Had to run across the gym to get to the rowing machine.

oh man this hurt. was screaming so loud on some of the SDLHP if the neighbors were outside they might have been scared lol! Didnt have time to put together my 20# ball today so subbed a 12# nike ball.

push press slowed me down, not enough legs in the form as ive never done push press so shoulders tired out quick. Subing burpees for rowing also slowed me down i think, those killed!

2nd week on crossfit and totally addicted!

FGB:
12# wall ball 9.5' target
SDLHP 75#
20" box jumps
push press 75#
burpees

score: 230

i really felt this one good, got in good rythm on wall ball and SDLHP but after that slowed down considerably.

was dissapointed in my score can't wait till next time, and ill have my 20# ball made by then!

m/35/235/72"
As rx'd. rower was in another room so that took about 20 seconds or so to go from the push press's to that. Also used a 25# medicine ball. My gym doesn't have a 20#.
24, 20, 18
23, 20, 19
30, 25, 23
20, 18, 18
13, 15, 16
total = 302

wall ball-14lbs 25 each round
sdhp-50 lbs-25 each round
20" box jumps-28 28 25
push press-50 lbs 25 each round
row-14.5 16 14
total 350 (I added 1 point per calorie rowed-is that right?)

First timer
286
S.

This is a sad post. I didn't count reps, kept losing track (last round, ~15x each). Also, no access to a rower. Following subs:

Wall balls - 12#
Sumo high pulls - 75#
Box jumps - 20"
Push press - 75#
Jumping pull ups - BW

Ken,

Thanks for the info. Now I have an even greater feeling of dread before I attempt it today at lunchtime. A Fran feeling for 20 mins........can't wait.

376 Rx - PR

first time doing "fight"
265 points
subbed 10lb ball - no 20 in gym

was tough, but would have been worse if the rowing machine was more accessible from the weight room - 15+secs set up time between push presses and rows

25m/245

fight gone bad is good stuff...

Coach and Bingo - they won't have any lunch left...tell 'em they can eat my shorts! :)

First time FightGoneBad. Great workout. Subbed Double Unders for Rowing

12 lb WallBall 30/29/25
65 lb SDHP 16/19/11
18" Box Jump 20/20/20
65 lb PPress 19/10/10
DUnders 14/17/10

Score: 270

37/F/180#?/5.9

Really had fun with this. First time FGB. 254.
I did not know what to expect, just kept moving. Box jumps are really slow for me.Something to work on.Used the 55# female weight for SDLHP and presses. Used 12# wall ball.Looking forward to the cert in VA in a couple weeks.

Currently on a 5-on..2-off split routine
Called for Filthy Fifty today instead
25 minutes total time...1 minute faster than last time
Legs were tired from yesterday's "Nancy"
Burpees still the weakest link

First FGB. Have done Tabataba FGB but not the “regular”

WB---------------------------30-30-26
SDLHP (55#, 45#, 45#)--------12-5-14
BJ---------------------------16-18-16
PP 55# ---------------------22-20-20
Burpees----------------------10-11-10

=270

Erin

Followed with 100 sit ups

33/225/6"0/m

only my second FGB; first one was in 2006. Everytime it's come up since then, I've had some excuse. Not this time though....

I tried to use my Tabata MP3 Mix to time my intervals (started on the first chime, switched after every 4th chime thereafter), but I lost track. So, my first round was a little off, as far as counting goes. Aslo, I just kept a running count in my head, to get a total for each round. After the first round, i just resorted to glancing at my wristwatch to keep track of the intervals.

1st round: 105
2nd round: 88
3rd round: 87

total score 280 (new PR, previous PR was 180)

looking forward to doing this again, want to crack that 300 mark.

m/40/178

no fgb

did Michael instead as rx'd @ 26:07. Not a great time but much better than my last effort.

rest and decent diet do help....

Wow, um...that was tough.

38yoM,5'11", 250
CFWUx1

As Rx'd..288

I think...no, I know that this would have gone a little better if the order of exercises matched the video...instead of how it was listed in the WOD..

Did that sound like whining?
My apologies...

Killer WOD Coach, Thanks

First time FGB as Rx'd
CFWUx3
WB/SDHP/BJ/PP/R
27/17/30/20/10 = 104
22/15/25/15/11 = 88
20/12/28/15/11 = 86
Score = 278

43/f/5'6

wall ball 10 lbs
sdlhp 45 lbs
high step up
push press 45 lbs
kb swing 30 lbs

119, 110, 110

M/22/153 cfwux2

round1: 95
round2: 87
round3: 90
Total: 272

28/M/72/200

373 as rx'd

Thrusters 30lbs
SDHP 75lbs
Box jumps 20"
Push Press 75lbs
8-counts

90, 65, 63: 218

20lb thrusters 35 25 24
Sumo 20 15 15
boxjump 23 21 20
pushpress 24 16 18
jumpingpullup 37 33 35

almost puking 3xs

38/m/195

had to stay home and do this...

20 lb. thrusters - 26/23/21
20 lb. SDLHP - 24/16/12
18" Box Jump - 10/13/13
20 lb. push press - 19/18/20
burpees - 8/6/7

= 236

34/M/77kg

subbed for 6kg medicinball
Treadmill sub for rower

score: 253

27/f/137
round 1: 101
round 2: 103
round 3: 100
Total: 304
Scaled to 65lb SDLHPs and Push press. No access to rower so did 35lb kettlebell swings instead.

311 as Rx'ed.

Not feeling it this morning. Should've done better.

-jj

45/m/71 kg
CFWU
First FGB
18 kg DB thrusters
35 kg SDHP
40 cm (?) box jump
35 kg push press
Row
83+68+66=217

cfwu
sub'd medicine ball thrusters and ring rows for rowing
231

#288, chris-p,

That's a good mix, thanks for posting it! I wish I would have checked the boards before I went to work out today, but at least I have it for next time!

j-seal

Tony B.
Great music selection. Love the REO.

355 today
362 is my PR
too many breaks,mentally weak, next time 375+

'Fight gone bad'

20# basket ball(filled with sand) wall ball
75# Sumo dead lift high pull
24" Box Jump
75# Push Press
CF2 Rows for calories

WB 34 30 30= 94
SDLHP 21 20 16= 57
BJ 20 16 20= 56
PP 22 24 25= 71
Row 14 12 15= 41

Total score= 319

First FGB ever
Wondering the effects that Spring Break and St. Patty's day had on this one:

total of 250
had to sub exercise bike for rower (my gym on campus removed them for installing new equipment, maybe new rowers?!?)

It was a nice welcome back to crossfit workout for the past week off.

44/76"/193

first time FGB
CFWUx2x12 (maybe should have skipped WU today)

subs: 13-lb wallballs; 18" boxjumps; for rowing, 45-lb SDHP (Rd 1) and Jumping pullups (Rds 2 and 3)

WB: 31/20/18
SDHP: 18/15/10
Box Jump: 18/18/18
PPress: 10/7/8
R (subs): 19/20/16

Rd 1: 97
Rd 2: 80
Rd 3: 70

247

Didn't keep score but awesome workout!

39/M/184/5'9"
First FGB, sub 70lb fixed barbell, 40lb sumos sub for row: 80, 104, 90=274
Shanen completed scaled, but didn't count
65 year old Mom completed scaled, about 150
Recovery time for me is down from 20-30 minutes to about 5-10 minutes.

45/182

So, Tom and I decided to make a few changes to FGB!

First off, we went 15 minutes straight with no breaks. We chose 15 different movements for 1 minute each.
I'm the first number, Tom is the second:

30 # Ball slams: 30, 20
Burpees: 14, 11
60kg Deadlifts: 20, 16
60kg HSC: 10, 7
2 Pood Swings: 12, 12
Muscle Ups: 5, 3
Pullups: 15, 13
Situps: 20, 30
Back Ext: 27, 33
KTE: 13, 15
20" Jumps: 16, 14
Ring Dips: 15, 13
30lb Wall Ball: 18, 17
Walking Lunges: 24, 36
40lb DB Snatch: 8, 20

Totals: 247, 260

That was fun, everything was pretty much right on, weight wise.

m/232/42/6'4"

sub thrusters 30lb 15-12-10
SDHP 15-15-15
PP 15-15-10
BJ 15-15-15
Row 20-19-17

total 223

Ran 5k instead because I'm resting my left rotator cuff (believe it's from not having very good form during snatches).

26:07. This is a personal best for me by a minute and a half so I'm pretty happy about it.

My first fight gone bad after drinking the crossfit Kool-Aid 2.5 months ago. What an awesome workout.
Total points: 255. Next time's goal: More.

WU: ran a couple miles with the dog then CFWUx3
WOD:
Subs:
- Wall ball: 2x35 lbs DB push press
- Summo: 2x35 lbs BD summo DL
- Box Jump: Double Unders
- Push press: 2x35 lbs DB push press
- Row: Doulbe Unders
Reps (round 1,2, 3):
- DB push press: 20, 17, 19
- summo DL: 16, 15, 16
- Double Unders: 18, 17, 18
- DB push press: 15, 17, 17
- Row: Doulbe Unders 16, 18, 18
- Total: 257

m/38/6'1"/220

Used the rowing weight machine with 50lbs for the rowing. I screwed up and rested too much after the first round (waiting on my partner to start 1:40 seconds) but otherwise good to go.

265...I think...I lost count so many times, anyway good stuff.

First time FGB. Kept waking up last night thinking about it(nightmares).
Subs: 14" (wimp)box, 40# on SDLHP and PP, 12#WB
WB-21/20/18
SDLHP-19/18/17
BJ-22/20/18
PP-17/16/15
Row-12/12/11
Total: 256
Love this stuff. Total newbie here.
F/5'9"/140

damn golds gym. couldnt move the rower so i had to run across the gym to start rowing. then i got yelled at for dropping the weights. Thinking the trainers are jealous because crossfit workouts beat anything they can come up with. do 3 sets of 8-10 with 2 min rest inbetween. hahahahahahahaha

David
M - 32 - 5'10" - 174# BW

CFWU x 2 x 15

WOD as rx’d: 214
WOD on 070927: 227 - PR
WOD on 070821: 191

Notes: Round Breakdown
1 - 20, 20, 18
2 - 15, 15, 12
3 - 15, 13, 14
4 - 14, 12, 13
5 - 10, 11, 10

Comments: Just disappointed with not breaking a PR. Actually haven't PR'd on anything in 6 weeks. Kind of bummed.

29/f/110

299 (AUGH, have been shooting for 300 for 1.5 years)

wb: 24-30-20
SDHP: 20-20-20
BJ: 15-16-12
PP: 35-30-36
eliptical: 7-7-7

14# wall ball
50# SDHP and PP
eliptial due to no rower

really bites to do the math and come up 1 rep short of 300!

pre: wux1
post: skill work

228 using 2x20# DB Thrusters for wall ball shots, 60# for SDLHPs and PPs, 18" box. No real comp given the heavier loads then previous FGBs.

This is my First "Fight Gone BADD" not really
ROUND 1)dbt25/sdhp25/20"bj31/pp26/row25= 132
ROUND 2)dbt20/sdhp22/20"bj30/pp22/row25= 119
ROUND 3)dbt18/sdhp20/20"bj24/pp20/row25= 104
Total= 355

This is THE BEST TEST of WHAT YOU GOT or DON'T GOT
that I Have EVER SEEN put together!!! WELL DONE
Talk about tearing you apart from inside out, i cannot believe i didn't visit the mascott!!!

28/m/130

1st time with FGB

20# DB (pair) Thrusters: 20, 16, 14
65# SDLHP: 15, 12, 13
20" Box Jumps: 20, 17, 16
65# Push Press: 17, 15, 13
Row: 11, 10, 9

Total: 218

27/m/168

thruster: 24, 17, 14
sdhp : 17, 14, 14
bj: 20, 20, 15
pp: 15, 12, 12
burpee: 10, 8, 11

total: 223

subbed 45# thruster(25# dumbbells in 3rd round) for wall ball - cost me time adding weight for sdhp so switched to dumbbells on last round; burpees for rowing.

Mixed up the order, and subbed 1.5 pood KB swings for the rowing, Stair jumps to the third stair for box jumps and my wall ball is homemade and 23#.

KB SDHP WB Box PP
25 17 11 16 14 - 83
23 14 10 15 12 - 74
21 10 7 14 12 - 64
Total = 221

Ugh, less than impressed, kept my own score and probably lost a handfull of reps marking it, but really expected better.

Colorado Springs Fire Station 1 A
Coop
Row 68
SDHP 42
PP 35
Wall 37
Box 38
Total 220

Sabien
Row 68
SDHP 43
PP 32
Box 34
WAll 77
Toatl 254

Devin
SDHP 45
Row 57
WAll 54
PP 67
Box 38
Total 251

Will
Row 60
SDHP 53
PP 44
Box 32
WAll 30
Total 219

286 as prescribed except 20# thrusters for wallball shots. This was a PR but I was a little disappointed in my score. But I am on a business trip in an unfamiliar gym so I'll take it.

By the way, at the Boston Equinox, the manager asked me if I was looking for a trainer because "we all were watching you on the floor over the last couple of days; you're going to kill your back." I guess they were scared by the prior day's KB swings.

Tariq
153# M 5'10"

HAHA I forgot, I didn't meet MY CF Crew at 6am at the Y so had to do "FGB" in the gym at John Hancock were i work in Boston. I have gotten some great looks at the "Globo" gym, but this gym is different and this was just funny! I fell off the rower at the end of the 3rd RD because i could not breath or get my feet from the straps, then crawled a few feet to lay for 5 min before i could breath again! I think people were pretty close to calling an Ambulance!!!

16/m/162/6'3"

man this one was tough, i thought that the push really killed me. i found that it was more conditioning than anything else, i was dead at the end, like i ran a 5k.

Jared u would like this:

"How much can you know about yourself
if you've never been in a fight?"
~Tyler~

21/m/185#
202 total.
started with row and cylced through with friends.

M/22/210

As Rxd

369 Pr

290, subbed 2 pood KB for rowing

Down from 302 last summer, when I was only getting ~10 cals to per row, whereas I averaged over 18 swings. IOW, performance dropped quite a lot with WB, SDHP, B jumps and PP.

Frock. But ... still one hellovaworkout.

Paul

24/M/158/6'1

First Fight Gone Bad!

As Rx'd 298

296 - pb
previous 282
14# wall ball: 27/20/21
55# sdlhp: 27/17/20
box: 21/20/21
55# push press: 26/20/20
row: 13/11/12

27m/190lbs/5'9"
Subbed 40lb db for wall balls
Subbed Treadmill for rower
Total 285

16/m/162/6'3"

total:307(no lie, i couldn't believe it either)
wall: 25,23,22
sumo: 22,17,18
row(calories): 15,13,12
push press: 33,22,18
Box jumps: 21,23,23

man this one was tough. the push press is what killed me the most. i found the was more stamina than anything, i was so tired, like i just ran a 5k.

Jared, u will like this:

"How much can you know about yourself
if you've never been in a fight?"
~Tyler~

Anthony (M/29/170)

5 Rounds = 575

m/34/70/190

313

45# thrusters instead of wall ball
Rowing machine was old, no calorie monitor so didn't include in total

1st Fight gone bad - 177points + 3 mins of rowing (no calorie counter)

35/m/70/170 indoors, 5003 feet
FGB: 215. Only hit 176 or so at the cert.

45/M/6'/180

20 POUND WALL SHOTS: 45 , 33 , 26
75 POUND SDHP: 28 , 21 , 19
21 INCH TIRE JUMPS: 33 , 33 , 30
75 POUND PUSH PRESS: 36 , 34 , 28
2 POOD KETTLE BELL SWINGS: 24 , 16 , 16

TOTAL: 422 TOTAL REPS.

DID WITH PARTNER AT THE STATION. MY FIRST FIGHT GONE BAD WOD!

YES, I SAW ELVIS AND JIMMY HOFFA. THOUGHT I MIGHT BE JOINING THEM FOR A MOMENT.

RURAL/MRTRO FIRE DEPT.
TUCSON, AZ.

F/33/??
Xfit WU x1, 2 rounds of 10x 50# SDHP, 10x 50# push-press.

M/35/190
Xfit WU x1, 2 rounds fight-gone bad. 12# ball, 14" box, 75# bar
Rnd 1 = 30 WB, 10 SDHP, 16 Box Jump, 14 Push-press, 1min run
Rnd 2 = 20 WB, 10 SDHP, 14 Box Jump, 10 Push-press, 1 min run

Runs were painfully slow. I have been sick more than well for the past several months and it is starting to show. Yesterday had a stomach bug that isn't entirely out of my system.

m/22/174

First FGB and it wasn't pretty.
32-17-24-12-15
18-13-16-10-15
22-13-20-11-18

=256

That was fun!! I feel kind of inadequate looking at some of the posted scores...

First timer with GFGB.
Subs: 10# med ball thrown 12 feet & burpees instead of rowing
Had to move 30 feet or so from wall ball to sumo DL, so lost time there.

Wall Ball 18/16/13
Sumo DL 12/13/12
Box Jump 20/17/17
Push Press 21/18/18
Burpees 9/9/10

Total=243

20# wall ball
85# SDHP
24" box jump
85# push press
jump rope

Had to sub a few exercises due to equipment limitations. I didn't keep score I was just focused on not stopping. My wife called the switches for me. I don't know my score but I am just glad to have survived. Great workout!

266

10# wall ball (in the air, no bldg to aim at)
50# sumo DL high pull (could've done more weight, but needed to stay at 50# for push press)
20# box jumps
50# push press
jump rope

1st round 60 (forgot to count, really)
2nd round 66
3rd round 66

Didn't count anything for jump roping

Total 192

Great job OPT Mommy and Nadia...you guys are so close to 300! Awesome!

45lb thrusters for wallball
the rest was Rx'd
291

Done at Crossfit ATM
R1: 160
R2: 130
R3: 125
Total: 415

Arms are still jacked up from Nicole.
Not my best...I'm getting there.

f/26/147lbs
As rx'd 276

37M/5'10"/162#

As Rx: 316 (121+101+94).

122 more points than last time.

Wall Ball: 33/25/20 (subbed 45-lb Thrusters)
DLHP 75-lbs: 18/20/17
20" Box Jump: 18/20/10
Push Press 75-lb: 17/15/10
Burpees: 12/10/10

Round 1 - 98
Round 2 - 90
Round 3 - 67
TOTAL == 255

Last time 259

Had a good sweat, and was slowing down, breaking sets after about 1.5 rounds

m/26/162/5'6"

Wallball 16,11,11
SDHP 19,13,12
Box Jump 16,15,16
PushPress 15,11,10
Row 10,9,12
Totals 79,59,61
Overall Total: 196

First FGB...will not be the last...delightful pain.

m/25/5'4"/143

as Rx'd
WB-HP-BJ-PP-Row
28-15-16-15-15
20-11-15-10-13
20-8-11-10-13
Total: 220

Wasn't really sure what to expect from this, but the worst part was waiting watching everybody else before it was my turn. Very nerve racking!

38/m/185

sub 40lb thrusters for wall ball
sub # of rows for calories (dead batt on machine)

1. 131
2. 133
3. 141

total 405

38/m/185

sub 40lb thrusters for wall ball
sub # of rows for calories (dead batt on machine)

1. 131
2. 133
3. 141

total 405

46/M/195

20lb dumbell thrusters 42,30,31
75lb sdhp 32,23,21
22inch boxjumps 22,22,21
75lb push press 24,17,15
run for calories 19,18,17

total 141,109,104 = 354

first fgb happy w score and to be done

23/m/195

As Rx'd = 345

55/m/180

Push press weigh = 60lbs
everything else as Rx'd

= 316

As Rx'd

Brade M/32/190: 313 total pts.
Ryan M/23/190: 260
Hart M/29/160: 245
Hay M/27/180: 242
Tony M/24/205: 225
Nate M/24/185: 187, first try at crossfit

quite simply put:

i was a professional athlete - fit and skillful.

as i had gotten older and injured my skills faded along with my fitness. i found crossfit and now my fitness is as good as it has ever been...and i am nearly ten years older!!

this s.hit works! end of discussion.

37/m/190

231. Better than the last time, still long way to go. 300 is my goal, but my legs need to get stronger. Get most of my points from push press/wall ball.

Hey, what's with you crazy buggers doing FIVE sets? 3 isn't hard enough! Cripes.

CFWU x3 (10 reps)

"Fight Gone Bad"

First time using all prescribed exercises (scaled)

10 lb wall ball: 20/18/15
50 lb SDLHP: 16/14/12
9" box jump: 20/20/18
45 lb push press: 10/8/7
Row: 7/8/8

Score (per round and total): 73/68/60 = 201

Shoulders are smoked!

F/58/5'6"/136

33 yom 202#

218 as rx'd

20# WallBall 23/13/12
SDHP 21/17/13
20" Box Jump 16/12/13
Push Press 18/15/14
Row 10/11/10

cfwu x1

12# wall ball (the heaviest at teh gym) and 70lbs barbell

Rnd 1: 25.20.40.20.15
Rnd 2: 20.15.30.15.15
Rmd 3: 20.15.20.17.16

total: 303

first time doing FGB, and I didn't have a stopwatch, and the clock was far away so I estimated based on the first rnd the times for rnd 2 and 3. And I took my sweet ass time going from station to station, so this is def not a legit 300 for me

I dont know what I was thinking. I used 80# SDLHP and 80# push press. Dummy!

42yo/183#

299 reps

Missed the last cycle. Travling and then sick Sun and Mon. Tough one to come back to. did not get through 3 rounds of this, but did get through each set without break. Still feeling weak from Flu I think.

WB:28-21
SDHP:14-14
BJ:17-15
PP:8-8
subbed Jump Pullups:30-31

Would have liked to get through all 3 rounds but almost fell over on my last set of push press. had nothing left in the tank.

1st rnd 35 32 26 30 11
2nd rnd 31 23 22 16 12
3rd rnd 23 18 17 15 13

total 324

would have been a little better except that i forgot to turn the rower on for the first row. tanked in round three.

36/f/137

WB 12#: 29, 20, 23
S.D.H.P. 53#: 18, 16, 13
BJ 20": 16, 13, 15
PP 55#: 16, 15, 13
Row: 14, 11, 12

Total: 244

1st time doing this...box jumps first station

297

BJ, 31,21,21
PP, 35,25,25
Row, 20,12,12
WB, 17,13,16
SDHP, 18,13,18

Did:
40 lb thruster instead of wall-ball
75 lb sumo deadlift from smith machine (only bar I had left), so started with knees almost straight due to minimum height of smith bar.
12" box jump.
77 lb Push Press (metric weights)
44 lb row on cable rowing thing. (count reps)

thruster 21 22 19 = 62
deadlift 14 14 12 = 40
box jump 16 14 13 = 43
push press 13 10 9 = 32
rows 27 29 26 = 82
total = 259

Wasted a lot of time recording reps. At least 10 sec per minute. Not sure how to fix that.

Subbed 20 lbx2 thrusters for wall ball
SDHP 35lb x2
BJ
PP 35 lb x2
Subbed burpees for row
276
43yom/170lbs

wb: 25, 25, 25
row: 7, 6, 7
box jump: 19, 19, 20
pp: 18, 18, 20
row: 6, 8, 7

wb: 25, 25, 25
row: 7, 6, 7
box jump: 19, 19, 20
pp: 18, 18, 20
row: 6, 8, 7

wb: 25, 25, 25
row: 7, 6, 7
box jump: 19, 19, 20
pp: 18, 18, 20
row: 6, 8, 7

Yup. That sucked.

Wall ball 25 19 18
SDLHP 12 11 6
Box Jumps 17 12 20
Push Press 16 8 7
Burpee PUs 5 5 7 = 187

Broke my nose bringing down the last of the first round of push presses. Definitely a fight gone bad.

Hit 259. Only substitution was a 15 lb medicine ball instead of 20 lbs.

#396

Freddy did same thing as i was using a Ez curl bar (worked out at parents house) and added the bar weight wrong lol. killed me on push press!

can't weight to get my olympic bar and bumper plates this summer when i have cash!

great workout, than i went and played full court b-ball for 2 hours, i am a hurting!!!!!

WB 26-17-15 (subbed thrusters w/ bar)
SDHP 18-15-14
BJ 13-13-13
PP 13-11-13
Row 12-12-12

Total: 217

m/31/180

tough workout

as rx'd 294.

Started out a little to conservative in the first round. definitely looking forward to this workout again. good job Ken C!! your a beast

M/27/212

Subbed 35# plate thrusters for wallball and jumping pullups for rowing

R1- 32 | 20 | 15 | 15 | 25 = 107
R2- 30 | 15 | 15 | 15 | 23 = 98
R3- 25 | 15 | 15 | 15 | 35 = 105

Total: 310

Last Time: 244

John in NY: 48/68"/160
Stretch; OHS, pushups, GM x 15 for WU
"Fight Gone Bad" Mod’d as follows due to inflamed tendons in both elbows:
WB sub 45# thrusters - 20/17/10 = 47
SDHP sub Burpees - 20/17/10 = 47
20” Box jump sub 17” bench - 20/17/10 = 47
75# P Press - 20/17/10 = 47
Row 1 min sub TM sprint 1 min - Runs @ 9mph 30 cal/30 cal/30 cal = 90
Total 278

Jeff in VA: 48/70"/190
Stretch; CFWUx1
"Fight Gone Bad" – Modified as follows:
Wall Ball (sub 45# thrusters) - 28/25/23 = 76
75# SDHP - 21/20/18 = 59
20” Box Jump (sub 17” bench) - 24/20/20 = 64
75# Push Press - 18/15/15 = 48
Row 1 min (sub TM sprint 1 min) - Runs @ 8 mph 15 cal/15 cal/15 cal = 45
Total 292

146...? Damn it all I guess I lost crossfit today :(

32/5'2"/F - CF Vancouver
277
12# WB, 18" Box, 55# bars
worked hard but will work harder next time.

m/19/192

Start of my fourth cycle on crossfit. Its killing me but I love it.

Total:197. I am getting in shape faster then ever.

m/33/175

My first FGB! On my B-Day no less.

Subs-
16# ball
Eliptical (calories)

247

greg a warmup

subbed thrusters 20lb dumbbells

other than that first time with FGB always put it off and now I know why.

313 dont laugh at me.

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

w m 34 305

Made it through 2 rds. Not a good workout to try to start back. Felt good though.

Skipped FGB..
Yesterday instead of rest did Bear Complex and Airdyne for 5 rounds. Weak today. Did Jerk practice with horizontal pulls with rolling thunder handle.

Jerks 95/5 135/5 155/5 175/5
Rolling Thunder pulls 100/10 120/8 140/6 160/4

Why the high reps on the jerk? Keeps the load down and I need to work on getting my rack position back.

Back to the WOD tomorrow.
Crossfit rules!

OHHHH 1 minute break! I'll start reading the wod's more carefully now.

29 yom

total: 318 (112, 105, 101)
sub on row = seated row. otherwise rx'd.
that was awesome.

30/M/190

I subbed 20# dumbbells for the wall ball throws and I used 65# for the push press and the SDHP's

R1 totals - 104
R2 totals - 95
R3 totals - 95

My rowing calorie points actually increased each round - go figure.

WOD as rx'd except rowing, no rower, subbed DU's for rows and did 24" box jump in stead of 20"

Points=436
WB:45-36-25
SDHP:20-15-13
24" Box Jump:15-14-13
Push Press:12-13-15
DU's:70-70-70

First time doing Fight Gone Bad, awesome workout!

As RX'd. 373. Yummy.

dsdsdsdsdsdssdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsd

190# M 40

CFWU 3X

Fight gone bad...really bad

40 # thrusters 40-30-20
75# high pulls 25-20-10
Box jumps 30-25-21
75# push press 35-20-10
row calories 19-15-17

Total 337
Knew that I could make 300 so I dogged it a bit on my last rotation.

dsdsdsddsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsddsdsdsdsds

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (24,21,19)
Sumo deadlift high-pull, 75 pounds (15,16,15)
Box Jump, 20" box (16,14,14)
Push-press, 75 pounds (18,18,16)
Row (SUB double-unders) (14,17,18)
255 Total

1st time for fight gone bad.
Looked much easier than it was.
Awesome workout!

30 M 6'0" 178

wod, subbed rows with treadmill
15lb ball 35,35,37
sumo 17,21,21
box 52,53,56
push press 22,27,20
treadmill 20,20,25
total points= 460

The push presses killed me.

18/M/6'2/192

Got a 325.

Great job everybody. My previous attempts to praise you was snagged by the mods.

Anybody going to the Gymnastics Cert 3/29-3/30?

41yom, 5 9, 172#

rx'd = 187

first time, most unpleasant

I've been CrossFitting now since January 1st and today I was humbled. Thinking a 300 on FGB was possible. Oh man, was I wrong, CrossFit got me again.

44/m/154

233 (subbed burpees for row)

First FGB... Started Crossfit three weeks ago.

Had to make subs do to lack of equipment.

Wall ball sub Thrusters with 45# plate

No box to jump on. Tried a chair and almost broke it to pieces so I subbed jump rope and only counted every third single.

Subbed 1 pood kettlebell swings for rowing.

Everything else as rx'd.

round 1
26-20-13-20-24

round 2
25-20-13-12-22

round 3
26-17-13-15-20

Total 286

wb: 30/27/25
smo: 21/25/21
box: 20/17/20
pp: 20/20/20
row: 10/11/10
297 total kb

wb: 30/27/25
smo: 21/25/21
box: 20/17/20
pp: 20/20/20
row: 10/11/10
297 total kb

M/43/6'1"/170

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (25,20,20)
Sumo deadlift high-pull, 75 pounds (12,15,17)
Box Jump, 20" (sub 12" due to gimpy knee 20,21,20)
Push-press, 75 pounds (15,15,15)
Row (Damper set @ 6) (18,13,16) [calories burned]
262 Total

First FGB -- man, I would love to do this in a circuit w/ four other crossfitters and a timekeeper next time! More better faster next time!

f/33/127/5'1

45 lb push press
45 lb sumo dead lift

256

M/23/153

CFWU x1

1st time "Fight Gone Bad":
20# wall ball (10ft target)
75# SDHP
17" box jump
75# push press
Burpees (no rower)

3 round total: 224

Round 1: Row-25/PP-20/Box jump-17/WB-17/Sumo HP-11
Round 2: Row-19/PP-20/Box jump-16/WB-15/Sumo HP-15
Round 3: Row-15/PP-20/Box jump-15/WB-15/Sumo HP-10

Total: 250

206 as rx'd

M29 6'0 188

I had to sub for this one, however I got thru FGB without meeting pukie!! Mind over matter !3 rounds with 1 minute break between rounds.

1. jumping pullups =85
2. box jumps =95
3. Sumo deadlifts 75lbs =62
4. push press 75lbs =68
5. hang power snatch 85lbs =71

Total =381

48/M
8# ball, 65# on High pull and push press, 20 in box, rowed on Bowflex with 100 #

311

49/F
8# ball, 35# high pull and push press, 20 in box, rowed on bowflex with 60 #

308

Awesome workout

268 as RXd

Much better than last time, still lower than goal by ONE :)

ONE freakin rep.

grrrrrrrrrr

1st time as RX'd: 276 total

First (only other) time had to mod and scale, but this time was fully as RX'd. Will get 300 next time. Shot my wad on first round a bit, and maybe stomach bug from Sunday/Monday caught up to me stamina wise, but maybe not. First WOD back today.

Hand grip stuff and some calisthenics and KB swings to get loose earlier in day. Post: nothing.

Hey what do you guys do for cardio!?

Someone a few weeks back mentioned blood taste after an intense WOD. I experience that a bit today, for the only time ever... like in the back of the throat. What is that? My lungs feel pink and fuzzy.

Does anybody know the reason the video says Exercise 1 is Rowing, but on the instructions today, it listed Rowing last? Is that an intentional change from how it used to be?

FGB : 193 or so, following mods

50# SDHP and pushpresses
8# air ball (heaviest at the Y)

1.5 miles in 11 mins

as rx'ed

first time fight gone bad'er

med ball was 22#

hopefully andrew will post my numbers, but i'm pretty sure my total was 321.

500 yds swim.

fgb = death.

37/m/200/6'2"

did wall ball to 12' target with heaviest ball at the gym - 6 kg (about 13lb). I've got to get/make a 20lb ball, or sub 40lb thrusters next time.
Everything else as rx'd

total 347

M/24/180

sub'd 42# db swing for row, and 12# wallball at 15 ft target
round 1: 108
round 2: 99
round 3: 97
total: 304

26/m

wall ball 20lbs.- 32, 25, 20= 77
sumosquat to upright row 80lbs- 28, 33, 18= 79
box jump 20"- 37, 30, 27= 94
push press 80lbs- 27, 10, 22= 59
row- 20, 17, 17= 54

grand total= 363

As rxed : 295
Astreet: F/135/65: as rxed 259

M/35/180

314- Subbed jumping pullups, no rower.
113,103,98

scienctology is for whack jobs and cultists

39/m/175

first fgb, this one stings a bit!!!

as rx'd 296

m/32/201
323

subbed thrusters for wall ball

28/m/200#

total= 345

Fight Gone Bad

57/M/191 266 WB @ 15 lbs, Box jump to 18" I was a little disappointed in this but it was all I could muster today

47/F/127 303 WB @ 12 lbs, SDLHP @ 45 lbs, Box jump @ 9", PP @ 45 lbs

43 m 212

288 had to run downstairs to row, killed cals burned.

M/52/182
Have not been on for a while due to knee issues. Issues continue so I had to modify down to
Push-ups, dips, sit-ups = 407

M 30 170#
As rqrd 273

M50/170

Wall ball 23/19/21

Sumo DL 10/11/12

Box Jump 15/15/15

Push Press 10/11/11

Row Calories 9/9/9

Total 200

as Rx'd
232?
guessing on calories from rowing - no meter.
wall balls: 20-20-20=60
sumo: 15-15-10=40
box: 20-18-18=56
push press: 10-10-8=28
so 184 + 48? (16x3) = 232

26/m/6'2"/ 225ish

FGB cherry popped. never posted anything before, but we did this wed night for SFcrossfit and im gonna claim it with adrian as my witness...

RD1 177
RD2 126
RD3 125

Total: 438

28/m/189

251

Ed M/36/200

As Rx'd
Wall Ball: 20-20-18=58
SDHP: 20-15-24=59
Box Jump:29-20-20=69
Push Press:25-30-32=87
Rower:10-13-14=39
Total: 312
--------------------------------

Malia F/21/163

16# Wall Ball
55# SDHP/Push Press
Wall Ball: 13-10-12=35
SDHP: 9-10-12=31
Box Jump:19-19-20=58
Push Press:11-13-18=42
Rower:10-12-13=35
Total: 201

wall ball | 30/25/21 = 76
SDHP 77# | 27/19/17 = 63
20" box jumps | 22/19/16 = 57
push press 77# | 17/16/14 = 47
burpees | 13/10/10 = 33

total = 276

Previous total = 273
Previous total = 252
Previous total = 246
Previous total = 263

After spending the day felling an oak tree, debranching it and carting all the branches to the front yard, I finally got around to this after procrastinating for at least 2 hours 'cause my left arm was dead from swinging the chain saw. I contemplated waiting until tomorrow...but...I...just couldn't wait.

15 minutes on the bike for WU
CFWUx2, pullups at 10, pushups 25, SP 15x45lbs.

FGB
Subbed 24" box jumps, 1.5 pood KB Swings for rowing.
WB: 26,21,20
SDHP: 21,14,15
BJ: 18,17,16
PP: 16,14,16
KBS: 20,20,19
Total: 273 (+8 over last FGB).

Kudos to anyone over 300, yah!

LMD_Matt Good work!

That was easily the hardest workout i've ever done (xfitting for 7mnths).
didn't even count reps, I just tried to keep pace up. great way to get me back into gear after Spring Break.

subbed burpees for row.

35/m/6'8/205

338 (PR)

12 lb ball. Need to make my own and go harder. Fight gone bad truly sucks.

Day 3 of CF, after 14 yrs Army, THIS is now my training program!
Did "Diane" monday and met Pukie 2x
Ran 5k Tues

Jamie M/32y/225#
FGB
wall ball 20# 27/25/15 = 67
sumo dl 75# 22/17/17 = 46
Box jump 20" 13/12/6 = 31
Push Press 75# 13/10/10 = 33(screaming)
Row cals 30/20/15 = 65

total = 242 didn't puke, but kidneys are keeping me smiling

Wall-ball, 10 pound ball 47 26 29
SDHP 75 pounds 5 15 13
Box Jump, 20" box (Reps) 18 10 15
Push-press, 75 pounds 15 14 16
Row 17 15 19

274 Total
Not quite UFC status yet. I have until sept b/f the doc clears me and I get my license back to fight. YEAH!

A lil under the weather and it showed.

288. Couldn't recover after first round.
(120, 86, 82).

Hi kids,
MALE--24--150lbs--5'5
SDHP-->26+20+20=66
BJ-->24+20+20=64
WB-->17+16+16=49
PP-->27+30+30=87
ROW-->15+15+15=45
=311

Strange enough it was the wall balls that were the worst part.

24M/6'6"/245lbs

As rx'd:
Wallball-30/26/22
SDHP-25/21/23
Box Jump-26/23/25
Push Press-32/25/30
Row-18/23/26

Total: 375(pr)

previous best: 327

50M/75in/183

WB: 23/23/25
SDPH: 15/16/15
BJ: 16/17/15
PP: 15/13/17
Row: 15/17/19

Total: 261

This was my first time with 'fight gone bad' and i think i could have worked harder. great work out.

m/35/82kgs

Thrusters 18kgs - 28/13/15
SDHP 35kgs - 11/9/8
Box jumps - 21/16/20
Push press 35kgs - 14/14/10
Row - 12/7/13

211

crap.

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) SUB 3 ft target (low celing)- 33/33/30 = 96
Sumo deadlift high-pull, 75 pounds (Reps)- 16/17/16 = 49
Box Jump, 20" box (Reps) SUB 10" box - 21/25/30 = 76
Push-press, 75 pounds (Reps) - 17/20/20 = 57
Row (Calories) SUB Run - 15/16/15 = 46

324
------------------------------------------------
Compare to 070721

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

25/f/5'2/132#

breakfast: run 46 minutes = 6.1 miles

cfwu, practice 10 x each of: 8-12lb (not sure of actual weight of the ball i used, so for scoring i'm only countin half the reps completed) wall-ball shots, box jumps, and push presses & sdhp @ 55#

WOD:
WB: 12/12/11
SDHP: 25/23/20
BJ: 21/23/21
PP: 22/20/20
Row: 15/14/14
total = 293 (pr)

dang... i wanted 300 but i just didn't pull it off. still feelin kinda beat. felt like herpaps i coulda done better if i'd had someone there keepin count of reps + kickin my ass to push harder. hehe.

meh... excuses.

300+ next time!!

Fight Gone Bad huh..... More like getting ran over by a frieght train...lol...

M/31/225

Wall Ball 18# 32/20/18= 70
SDHP 75# 18/10/10= 38
Box Jump 20" 17/13/10= 40
Push Press 75# 18/15/10= 43
Jump rope 42/35/32= 109

Total score = 300

I think that the jump rope helped my score out tremendously, but i did not have a rower.

Scored 216 for my first FGB. Subbed in 45# DB Swings for Wall Balls. Also, to add a little mustard to the effort I made a donation based on my score to the Pat Tillman Foundation.

Thank You Crossfit!

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) SUB 8 KG Wall-ball - 33/29/25 = 87
Sumo deadlift high-pull, 75 pounds (Reps) SUB 30 pounds - 9/17/15 = 41
Box Jump, 20" box (Reps) SUB 8" box - 9/10/14 = 33
Push-press, 75 pounds (Reps) - 30 pounds - 6/12/14 = 32
Row (Calories) SUB Run - 15/15/15 = 45

323

29 yom 220#
Don't even know if I should post this. I didn't pay attention to the explanation, I just did FGB as usual tabata intervals. 20 sec work/10 sec rest for 4 min each exercise with 1 min rest between exercises. Feel stupid right now.
Subbed 45# thruster for wall ball shots and 60-80 meter runs for rowing.

45# thrusters - 15/13/13/11/12/10/10/10 =93
75# SDLHP - 13/9/5/9/9/4/8/6 = 55
20 in box jumps - 9/8/9/8/7/6/7/7 = 61
75# OHP - 14/9/6/8/4/7/4/7 = 59
Total = 268 + 8 (60-80 meter "sprints")
Next time I'll pay more attention to the WOD

Into my fourth week back at it after the winter layoff. Was limited setting for FGB, made up:
5 rounds for time:
3 L-pullups
4 DL 150%BW (270#)
5 burpee
10 KBS 20kg
t=11:19
I enjoyed this. blew off my most explosive set of 20 pullups a little later, and got probably my biggest callus rip ever. Those kips are powerful.

M 37 5'10" 150#

Fight Gone Somewhat Douchey
3 RFT:
60s DB thrusters (2x20# DB)
60s SDHP KB (53#)
60s DB Push Presses (2x35# DB)
60s KB Swings (53#)
60s rest (except last)

Technology problem: ipod cable tangled up with Tabata music playing, had to stop and correct issue without throwing kettlebell out the plate glass window.

Wondered why I finished 3 minutes early. Then, I noticed the box jumps on RX. Oops, next time.

Rnd 1: 25 23 5 17 = 70
Rnd 2: 21 20 6 21 = 68
Rnd 3: 21 20 4 17 = 62
Total: 67 63 15 55 = 200

HRM: 15:08, HR: 166 avg, 185 max

My first time trying this one. I had to sub 20# DB Thrusters for the wall ball.

3 Rft:
DB Thrusters
SDHP
Box Jumps
Push Presses
Rowing

RND 1: 30 21 23 20 19
RND 2: 29 20 25 21 20
RND 3: 26 20 26 19 23
Total: 342

37/m/185/5'9"

As Rx'd- 311

Don't know what happened, scored 341 on the 1st 3 rounds of 5, a few hours after doing Micheal. Nutrition, heat 90+, dehydration?
Maybe next time.

HEADLINE: FIGHT GOES HORRIBLY WRONG

as rx'd

Round 1 :33 20 22 20 15
Round 2 :30 22 22 21 13
Round 3 :25 15 30 21 17

Total: 326

Ken,

you were spot on with the assessment of FGB. 20 mins of that wonderful Fran feeling. Love it

I was so disappointed with my morning score I went back with Chris and hit it again.
210 morning
279 evening

oh yeah Chris got 270

29M/5'9"/170#

total: 288

Up from my pathetic 183 at the cert back in nov. A couple notes:

- 15# medicine ball
- 24" box jumps
- No bumper plates
- No rack for the PP

I think that the extra 4" on the box jumps, the lack of bumper plates (making each rep of the SDHP deeper and normal), and the lack of a rack for the PP (requiring a clean to bring the bar up) makes up for the lighter medicine ball.

I really wanted >300, but oh well. Next time.

26/m/151

Wall Ball - 31, 28, 25
Sumo DL - 15, 13, 10
Box Jump - 35, 30, 25
Push Press - 19, 15, 15
Seated Pull - 41@70lbs, 30@90lbs, 30@90lbs
261 - before seated pull
362 - including the seated pull

Had to do seated pulls b/c my stupid gym doesn't have a rowing machine. Did a 10lbs Ball b/c they didn't have any bigger. Wow, this exercise killed me!!! My whole body hurts. That was just painful, ugh. I don't know if doing it late at night was the reason, but I was just dead. You got me this time Katon, curses!!

f/21/5'3"/127

#55 SDHPs and PP
#8 wall ball

Total 252 (not including calories, because the calculator was broken)

F/33/140/65"

FGB w/ a bunch of subs - i agree the gym in KA is not too great.

WB (no throwing - deep squat) 11lb ball: 25/15/15
SDHP 45lb 10/7/5
Box Jump 20/15/18
Push-press 45lb 15/15/10
DU - really bad rope 5/5/5

Total 185 (boo)

brian-25/m/210
343
katrina-25/f/
212

last time i did FGB i got like 274 with girl weight, so i was pretty excited to see my score today, until i get back and dudes are getting 400's. next FGB i'm gonna get 470, just cuz. it was katrina's first FGB she did pretty good.

Subs: 12# med ball, so Idivided my reps by 2
single unders for box jumps, so I divided by 2
bent over 75# rows for rowing machine
me and pukie met about halfway through... dont eat the meatloaf and then try to workout
FGB total - 574
breakdown -
rd1 -21/28/52/34/42
rd2 -22/30/60/31/51
rd3 -22/32/55/36/58

M/51/165
3/20
1st FGB. Sub'd a bench for a box and 90# cable rows for rowing machine. All else as rx'd.

I was alone and lost track of my score, but Pukie was chasing me big time after the first round. Next time I'll make sure to have a scorekeeper. As hard as FGB was, I liked it and it may become one of my favorites.

Just don't schedule it too often.......

41/M/200

Wall Ball 36 35 35
SDHP 28 27 23
Box Jump 29 28 28
Push Press 28 26 25
Row 14 14 12

FGB Total 348

First time for FGB... wow!

Subbed;
40# thrusters for wall balls
Treadmill runs for rowing.

Thrusters 32/30/21
SDHP 23/18/18
Box jumps 20/23/21 (go figure)
Push press 20/23/21
Run 14/13/15

Total: 294 (was aiming for 300).

First time for FGB... wow!

Subbed;
40# thrusters for wall balls
Treadmill runs for rowing.

Thrusters 32/30/21
SDHP 23/18/18
Box jumps 20/23/21 (go figure)
Push press 16/16/14
Run 14/13/15

Total: 294 (was aiming for 300).

Did this last evening...had to sub 40 lb DB thrusters for the wall ball. Also had to use a 17" bench to jump up on. Did 65 lb push presses and sumo deadlifts w/ hi pull, and the rower's meter (to count calories) is broken.

So...have no way to score, but I did it! Three rounds....

50 yoa new guy.

subbed 40lb thrusters for wall ball
I didnt measure the bench I jumped on but it was more like 16"

Around 240

Subbed 20# Thruster for wall-ball and burpees for row calories (full burpees rd 1, flat panel rds 2&3)

297

First FGB.

BW 70kg
311
as Rxed

Wall Ball 20lb 34 25 20
SDHP 32kg KB 21 20 20
BJ 27 20 20
PP 32kg 22 15 16
Row 19 14 18

Scored approximately 167. Subbed wall-ball throw with 40 lb. thrusters. First FGB.

LOWCOUNTRY CROSSFIT
morning boys:
Subbed jumping pull ups for rows
65lbs for SDHP and PP
home made ball, 17lbs
Kyle: 158
Bobby: 308
Ian: 307
1 of 3 puked. Nice work gang

374. couldn't believe it.

10# wall ball
45# SDHP
box jump
45# PP
ROwer
SCORE: 230

Subbed 20 lb db thrusters for wall balls. Ceiling isn't high enough. Other than that as Rx'd.

Final was 281.

M/39/185

As rx'd but for a 15lb wall ball (heaviest in the gym) and I added 10 seconds to the row to make up for the jog across the gym and through a jungle of fitness machinery to the rower.

WB: 30/25/25
SDHP: 20/20/20
BJ: 20/20/20
PP: 25/27/20
ROW: 16/16/16

Total: 320 (pr)

Virginia Heffernan's New York Times blog shows a clear admiration and affection for coach and CrossFit, if written rather obliquely. As another member of the "mainstream media," I asked coach when he was in Toronto in November about being slapped with the "cult" label from time to time. He responded, less obliquely, with "How can we be a cult? We don't recruit, and we don't give a sh*t if you leave."

More better faster

m/22/170

subbed thruster for WB

330

m/170/36

Like many other x-fitters, I had to create my own version of this due to limitations at my gym, Gold's Gym Rosslyn, VA.

3 rounds: 229 reps.
1 min wall ball (12 lb): 25, 16, 16
1 min max push-up: 30, 30, 26
1 min push-press (75lb): 12, 12, 10
1 min max pull-up: 20, 20, 12
1 min row (forgot to count calories).

I just started to get into Crossfit. I thought I would give it a try. OI Vey! I do not have a rower so I beat on a stump with a sledge hammer in my back yard. I gave my self 10 calories. I thought I was pretty "Fit" But my definition of fitness turns out to be pretty flawed. I will use the coach's definition. I only came away with 239 but I will keep on working at it.

M/40/6'/285
Modified workout, no medicine ball or box. Sub with 20# dumbell thrown 8-9 feet, standing 1/2 squat jump.

Wall Ball 23 / 14 / 9
Sumo DL-HP 75# 12 / 10 / 11
Standing Jump 10 / 10 / 0
Push Press 75# 14 / 8 / 11
Eliptical 4 / 4 / 4

Total Points = 144

<<<

sub 12lb wall ball

sub treadmill for rowing

did not count, estimate aroung 300 total

<<

M/29/72kg/5'11

Man, I love/hate this workout.

SCORE: 283

A PB, but only by three points. :\ I really wanted to break 300 and thought I was on track but I faded big-time in the third - probably because I let myself slack off mentally just a teeny bit. If I had've matched my old round three score I would've almost made the 300. You really need to keep pushing through to the very end with this one. Now I'm kicking myself. Next time! Next time!

I love the C2. I can't believe I'm lucky enough to have one in our corporate gym.

336

DB thruster/SDHP/BJ/PP/Row

R1: 30/25/25/33/8
R2: 27/23/24/27/8
R3: 27/20/21/28/10

First time doing with row, too much transition time...row was only about 35-50 seconds.

100 Burpees for time
11:08
Hotel room at 6am, having arrived after midnight
toebud

37m/5'11"/158

97/80/73 - 250. First ever FGB. Wow. I don't know about going bad - by the end my fight was definitely just gone.

46m 200#

as Rx'd
249--toughest workout by far in a long time

My first FGB: (as rx'd except 1.5 pood KB swings for Rows...)

Round 1: 148
Round 2: 122
Round 3: 118

Total: 388

Sub'd 45 lb SDHP for Row.

Wallball: 30-27-26
SDHP (75lb): 32-26-22
Box jump: 25-22-20
Pushpress: 25-23-23
SDHP (45lb): 33-30-30

Total = 394 (PR by 50!)

1st FGB. As rx'd:

Kept running total as opposed to stopping to write: 272 (pukie was coming and stamina had left)

Goal of 300+ next time

08.03.20
M 53/172#
FGB
86,89,100= 275

Fight Gone Bad subs:
6lb wall ball
50lb sdhp
box jumps as rx'd
55lb pp
2x under's instead of rows

311

Since I suck at 2x unders, I am happy with this number.

35/f/160

12# wall ball
35# SDHP
35# push press
12" box jumps

225

65 on the SDHP and PP
Jumping pull-ups subbed for Row.
WB 19-26-21=66
SDHP 19-15-15=49
Box Jump 17-15-13=45
PP 21-16-15=52
Jumping Pull Up 63-60-61=154 (15cal-15cal-15cal=45cal)

(402) 257

Colorado Springs

As RX'd: 283

Had to jot down my own times so I lost a little time between rounds. I'll have a little helper on the next one so I can break 300.

Subbed burpees for row and used a 22" platform for box jumps. The rest was done as rx'd.

389

222. Second time I've done this workout! Still not as Rx'd but at least I went up in weight! =) 35# sumo deadlift, 30# dumbell push press.

20M165

This was my second FGB (last time hit 293 as RX'd)
WB 37-32-30
SDHP (99lb) 19-11-13
Box Jump (30") 20-24-26
PP (99lb) 9-11-11
Row 20-20-17
Total 300 (PR!)

10lbs medicine ball used (largest in gym)

wall balls 29/22/20 = 71
sumo 16/13/9 = 38
box jump 21/18/16 = 55
push press 12/8/9 = 29
rowing 21/16/16 = 53
total 246

Mx33x6ftx220
20080320
A.M.
1mile run on treadmill (7:09)
Row 20min.=4213M
This was the first time I've ever rowed for 20min straight on a Concept II rower.

P.M. ( on shift at the QRF shack. SSG Hudgins and I did this one together.)
"Fight Gone Bad!"
This is my first FGB and I don't think it's gonna' be gentle.
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)

CFWUx3@15 reps. (Did NO-MO sit ups, and good mornings)

WOD: Subbed Jumprope for Row, counted reps of singles done.
First round:19,25,15,21,66=156
Second round:16,22,15,17,72=152
Third round:12,20,14,14,74=134
Grand total=442

SCORE IS WAY OFF DUE TO THE SUBBED JUMP ROPE.

With much wailing and nashing of teeth, this one kicked my butt.

GRRRRRRRR... I just NOW noticed that you're allowed the 1-min rest period at the end of each round... I did all 15 mins straight through! UGH...

could've realllllly used that rest period!

Did this today since I had some of the material at home. Had to modify a bit as follows

SDHP (45# bar)
Pushups
Pullups
Situps
Squats

274

"Fight Gone Bad!" subbed and scaled:
12#WBS, 56#SDHP, 56#PP, double-unders for rowing

Round 1 / Round 2 / Round 3
WBS: 30 / 25 / 23
SDHP: 21 / 19 / 19
Box Jumps: 22 / 20 / 21
PP: 18 / 15 / 15
D-U: 25 / 27 / 33
Totals: 116 / 106 / 111

*For every one-minute round I did approx. 55 seconds of work and 5 seconds to record and then on to the next movement

1st time through this w/o

As rx'd except used 2 pood kettlebell for sumo pull

wall ball 25,20,20
sumo pull 25,20,20
box jump 26,15,20
push press 15,20,20
row 19,20,18

total - 110,95,98 = 303!

goal was ~250

40y/oM
75" 203#

FGB 300 (PR)

did not train on 19/3, my wife's birthday. I had other things to do.
Did a FGB-ísch workout on thursday 20/3 with some colleague's.
3 rounds of: row + 2x 10 kg thrusters + double unders. Total ca 127
3 rounds of 35 kg SDHP + boxjump + 35kg p-press. Total 133.
(grand) total 260.
First time I did this in the 2 1/2 years i've been following this program.
have fun, Johan

45lb thrusters 30,28,28
sumo: 30,20,18
box jump: 30, 35, 34
push press(did straight press): 20, 15, 15
rrow: 17, 20, 20

total 360

m/165/5'11"

m/36/172

First FGB
1. 75
2. 69
3. 68
Total: 212

I lost the paper where I wrote my reps down, but remembered the totals. Oddly(?), the really limiting factor for me was grip strength. Between SDHP and rows, ouch. Row damper was on 5 and had to sub 45lb thrusters for wallball. I simply need to get fundamentally stronger all over.

Let's get some, indeed...

subbed a 12lb ball because that's all the gym has
27/25/27
19/15/14
14/12/12
14/12/13
14/12/11
total: 241

My first ever FGB!
Wallball 12# - 23, 21, 23
SDHP 55# - 18, 14, 13
Box Jump 20" - 21, 20, 21
Push Press 55# - 13, 10, 10
Subbed double unders for row b/c no rowing machine at gym - 58, 54, 62
Total with double unders 381
Total without double unders was 207

Puppies:
Three rounds of:
24 dumbbell thrusters 23,15,12
Sumo deadlift high-pull 45 pounds 25,10,12
Box Jump 14" box 18,19,17
Push-press 24lb (shoulder press? couldn't remember what a push press was) 22,?,16
Row -3rd hole down on machine 20reps, ?, ?

Mess me up!

CFWUx2 (pressed for time)
243
wb 25,20,20=65
sdlhp 20,18,15=53
boxjump 18,15,15=48
pp 20,20,18=58
row 5,5,9=19
Again only rowed for about 30 seconds each round, because of set up time. 

M/ 34/ 134 lbs/ 5'-6"
First time with FGB - great workout
Row: 17, 15, 13
Wallball 20, 20, 20
SDLHP 15, 18, 16
BoxJump 25, 23, 17
PushPress 23, 20, 18
Total Points: 280
the only exception was I had to use a 10 lb ball - I am really petitioning the gym ot get a 20lb ball. Next time what are equivalents for this? (45lbs thruster I have read a lot)
GREAT WORKOUT I was looking forward to it. I think that my reps would increase with the wallball if it was not so far from the row machine... oh well - running clock is a running clock

32,28,30,20,17 = 127
28,20,27,20,14 = 109
25,20,25,20,13 = 103
339
last time 264
wish the c2 was closer, wasted about 20 sec. getting there...

wb 26/25/24
80lb sumo high pull 13/12/10
subbed tuck jumps for box jumps 25/20/20
80lb press 12/10/7
row 17/17/17

M/31/199

CFWUx1
snatch complex (2x5s)

Total: 319
Wall ball (16# to 12' target): 30,30,30
SDLHP: 22,18,20
Box: 25,22,20
Push press: 25, 21, 20
Row: 13,12,11

I think last time I just rowed 60" (so didn't figure in transition time)

LAST TIME:
Total: 366*
Wall ball (5 kg was heaviest my club had*): 30,31,30
SDLHP: 30,25,23
Box: 28,25,22
Push press: 22, 18, 20
Row: 23,20,19

38,22,16
25,19,14
27,22,22
15,13,9
16,13,11

Total: 282

Me: 41yo/M/5'10"/184lbs

Warm Up: Fight Gone Bad (226)

WOD:

1:41
1:42
1:42
1:36

400 meters around a track

Legs felt pretty heavy after fight gone bad. I was pretty spent. Although this was my max effort at the time, I should have not tried to do two workouts in one day to "make up" the workout. I got probably 85 percent out of today's WOD.

Have Fun, Train Hard,

Billy

Me: 41yo/M/5’10”/184lbs

Warm Up: Greg E’s warm up + HSPU and Samson Stretch

WOD: 226 points

Wall Ball: 16lb ball 10 ft target
Sumo Dead lift High Pulls: 80lbs (two 40lb dumbbells)
Box Jumps: 30 inch box
Push Press: 80lbs (two 40lb Dumbells)
Rower: Concept II damper setting 5

This, is of course, a smoker workout. I love fight gone bad.

Using dumb bells makes it a little more interesting for sure. Today I got dry heaves on the last set of box jumps…… ahhhh…..fun times…

Have Fun, Train Hard,

Billy

23/m/185

First time doing FBG and holy crap! Fun but really tough. Subbed burpees for the row which doesn't give you quite the same number but only 4 or so less each round.

33,27,18,19,11=108
24,17,15,13,11=80
22,19,15,14,12=82

Total = 270

Mike F

Shoulder was hurting so after the first round, we subbed push-ups for push press and jumpin PUs for rowing. This jacked up the numbers some.

34,12,12,5,28=91
33,12,12,23,35=115
23,11,12,24,28=98

Total = 304

44/m/159#

This is my favorite crossfit wod. No CII, sub'd running/calories. All weights as rx'd unless noted:

WB(15lb) 25,20,20
SDHP 22,15,20
BJ 25,22,24
PP 17,13,12
RUN 15,13,15

total 278

Thought I could get to 300 this time because my box jumps have improved, but you forget how brutal this workout is.

35/m/71"/180lbs.

Substituted repetitions for time
20 repetitions each exercise
2 rounds
15# wall ball throws (did 25 first round)
75# SDHP
20in box jumps
75# push press
Burpees

20:23

Actually, 22:23

BW: 180 pounds

I warmed up by trying out each of my variations of the prescribed exercises. I ended up with the following modified "Fight Gone Bad" using the equipment I had available to me.

Three rounds of:

Wall-ball, 15 pound ball, a little over 10 ft target (Reps)

Sumo deadlift high-pull, 78 pounds (Reps)

Box Jump, ~20" box (Reps)

Push-press, 78 pounds (Reps)

Row, 100 pounds, using low pulley of lat machine with the rope attachment and a full-body standing rowing motion to mimic the motion of a rowing machine as best I could (Reps)

My lowest round was 70 total reps.

BW: 180 pounds

I warmed up by trying out each of my variations of the prescribed exercises. I ended up with the following modified "Fight Gone Bad" using the equipment I had available to me.

Three rounds of:

Wall-ball, 15 pound ball, a little over 10 ft target (Reps)

Sumo deadlift high-pull, 78 pounds (Reps)

Box Jump, ~20" box (Reps)

Push-press, 78 pounds (Reps)

Row, 100 pounds, using low pulley of lat machine with the rope attachment and a full-body standing rowing motion to mimic the motion of a rowing machine as best I could (Reps)

I managed 77 + 70 + 70 = 217 total reps

FGB! 3 rds:

Wall-Ball (12#ball) 25-25-22
SDHP (75#) 13-14-12
Box Jump (Bench) 28-35-37
Push Press (75#) 10-13-6
Row (cal) 12-12-11

Total: 275

Great WOD.

Round 1 29/20/34/25/17
Round 2 26/20/29/25/15
Round 3 25/20/33/25/15

Total: 358

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175
Only had a 12lb medicine ball
Total = 268

Bad score. I was dumb and did this
after a flag football game!!

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

First FGB and loved it! Now have the post-workout shakes...

Wall ball 20# to 7 ft target in garage 33-35-30
SDHP 45# bar 23-25-23
Box Jumps 20" 20-21-21
Push press 45# 20-20-20
No rower, so subbed standing sprints on spinning bike (no cal count)

291 reps not counting calories

WWWWW
first fight gone bad
as RX'd 324
round 1: 120
round 2: 102
round 3: 102
total: 324

40m/187#/5'7"
ran 400m
CFWU X 1
Couldnt get access to the row machines as the gym was packed, so we dragged a bike into the room. Three of us worked the stations, I started on the Sumo.
Heres the breakdown:

Sumo:34/35/27
Bike: one minute x 3 14/14/14
WB:32/30/30
PPress:20/20/25
Box Jumps:25/23/20
total:363??? WOW! My asthma is getting much better- woohoo for acupuncture!

This was my first fight gone bad and it was awesome! Almost passed out after the second round. Hoping to do the level I cert this June and now ill be better prepared.

3-2-1-Go!

m/35/180
291-had to take it easy on the box jumps cuz of the knee and only a 12# med ball

428 as Rx'd.

Haven't done this in a looooonng time. Was just hoping to break 400. An added bonus was beating Pat ;) And for the record (although I don't think it affects much in this instance) I think our boxes are all 24".

Have Fun,
-Boz

Subs - wall ball 18lb
box jumps 18in
Rest is as rx'd

34 28 28
25 20 20
23 20 19
23 16 21
14 14 15

320pts.

Subs - wall ball 18lb
box jumps 18in
Rest is as rx'd

34 29 24
24 18 17
19 18 15
16 17 18
13 12 12

286pts.

34 M 195

Subbed running for rowing

WB- 30,23,22
SDHP- 21,22,22
BJ- 15,15,12
PP- 20,25,25
RUN- 22,18,18

Total= 310

37/m/178

1: 31/23/26/25/1 min endless rope ? Cal
2: 33/21/25/30/1 min endless rope ? Cal
3: 38/27/29/35/1 min endless rope ? Cal

Total: 343

32/m/190

1: 31/19/28/19/1 min endless rope ? Cal
2: 35/17/25/20/1 min endless rope ? Cal
3: 45/23/27/26/1 min endless rope ? Cal

Total: 315

47/M/215

As Rx'd: 263

Sub 40LB (2x 20LB dumbells) Thrusters for Wall Ball shots

199 pts

42/170

Subbed 20 lb. db swings for wall ball
Box jump was 16-17"
Rower has no calorie counter (counted each row)
The rest as rx'd:

41 33 36
20 19 15
26 26 27
18 10 16
28 29 30

Total - 374

Subbed (2x)20# DB Thruster for WB
75# SDHP
18" Bench jump
75# Push press
Subbed Jumping pull-ups for row

95/86/80
Total: 271

32/male/162

Total reps
92/84/82
total=258

Had to sub burpees for the rowing which I think had a negative impact on my score

Coach, you're a sick, sick man.

I don't even know what my score is. I'm not even completely sure what happened. I think my FGB cherry has been popped.

Charity-
16# WBS(9'-10' target)-32-30-28=90
52# SDHP-26-23-21=70
20" BJ-29-24-23=76
52# PP-30-30-30=90
Row-13-13-14=40
Total=366

Jeff @ home as rxed
W/ 20# vest
WBS-29-24-22=75
SDHP-27-21-20=68
BJ-26-21-18=65
PP-26-20-20=66
Row-15-13-20=48
Total=322

Damper all the way open on rower.

300, burpees subbed for rowing. Up from 284 last effort.

wb 31,20,18
sdl 18,10,8
bj 20,13,14
pp 11,8,8
r 12,11,11
total 213 as rx'd vs

wb 30, 25, 20
sdl 18, 11, 10
bj 20, 15, 15
pp 10, 8, 9
r 13,10,11
total 225. nearly puked. subbed 5kg ball, 70lb bar. 12/20/06

10 min ellip wu 19/19. hr avg 123, hr max 170. tasted blood. m/51/173

M/35/140/5'-5"

@ Crossfit Snohomish
WBS 28,22,17 :67
SDHP 17,18,14 :49
BJ 20,18,18 :56
PP 12,13,12 :37
ROW 13,13,13 :39

total:248 Thanx to Jeff & Charity @ CF Snohomsih

23/M/190

After much playing with the order of all the exercises I found one that I like

Pushpress
Box Jump
Wall Ball
SDHP
Row

All RX'd

Total - 306

29/m/178

Did this one late because knee was hurting yesterday after BJJ practice.

As Rx'd

232

45/M/6'/192lbs

As rx'd:
Wallball-10/10/10
SDHP-10/10/5
Box Jump-10/10/10
Push Press-10/8/4
Row-10/10/10

Total: 137 + 1 black eye from the wall ball

WB - 31/26/26
SDLHP - 16/12/10
BJ - 21/16/13
PP - 13/17/13

214 Total, didn't have a rowing machine.

Total: 215
r1: 21-10-13-10-12 (66)
r2: 22-10-15-10-13 (70)
r3: 23-10-16-10-20 (79)
24" box, 25 lb thrusters

CrossFit Snohomish Trainer-Jeff & Charity Vale

As rxd
Total-251 on 3.5 hours of sleep,no energy

M/34/190/69

27/27/20
20/17/10
19/17/14
32/30/30
19/13/13

Total:306

m/40/205/6'1"

subbed 40 lb Db for ball

thrusters 33,25,21
SDHL 15,15,16
Box Jump 19,20,21
Push-Press 25,21,17
Row(cal) 17,11,11

Total- 287

Subs: thrusters; burpees
Round 1: 22, 17, 20, 20, 12
Round 2: 14, 15, 15, 16, 11
Round 3: 12, 11, 12, 10, 9
Total 216

m/25/225

First FGB:

Rd 1: 92
Rd 2: 86
Rd 3: 81
Total: 259

38/f/139

My first FGB. Subbed burpees for rows (no rower) and KB swings for SDLHP. Those do something tweaky to my shoulder.

I think I spent the first 15-20 seconds of each push press section trying to get over dry heaves from the box jumps.

Wall Ball 20#-9' 21/15/17
KB Swing 12 kg 26/21/19
Box Jump 20" 15/16/12
Push Press 55# 8/8/9
Burpees 14/10/10

Total 221

32/F/140

Not able to do at the gym, subbed following:
21-15-9
Push-ups
24" Box jump
Pull-ups

15:03
Looked easy on paper, but I promised myself no jumping pull-ups, so this was my first real pull-ups WOD, which nearly killed me and the two callouses I ripped open. Ran about 4 miles with the Run Club afterwards.

"Fight Gone Bad!"

Three rounds of:
Thrusters, 45 pounds (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
---
Thrusters 31,32,30 (93)
Sumo deadlift high-pull 32,25,24 (81)
Box jump 25,24,20 (69)
Push-press 19,19,20 (58)
Row 16,14,14 (44)

total: 287

First time doing it :)

- OlliS

Fight Gone Bad: subbed a pair of 20lb Dumbbells thruster for 20lb Wallball

Date: 20-Mar-08

Thruster 20lb Dumbbells, 20reps 12reps 10reps
Sumo Deadlift High-Pull 75lb, 17reps 14reps 13reps
Box Jump 20" Box, 20reps 11reps 12reps
Push-press 75lb, 13reps 12reps 11reps
Row Level 5, calories, 12 13 13

Round 1 82points
Round 2 62points
Round 3 59points
Total: 203points

1st time that I've done FGB.

This was my first FGB. Holy crap. That was awesome. I was totally smoked. Did it with:

Wall-balls = 12 lbs...biggest they had in the gym.
Sumo DLHPs / Push Presses = 50 lbs.
Also, there was a little walk in b/w the rowing machine & the rest, so I paused my timer in b/w, which admittedly gave me a slight rest...

----------------------

wall-balls: 25 + 20 + 17 = 62
sumo DLHPs: 12 + 10 + 10 = 32
box jumps: 12 + 12 + 14 = 38
push presses: 10 + 12 + 11 = 33
row: 14 + 12 + 14 = 40

Total = 205

22/f/6'/165
First FGB: 252

Wall-ball, 12 pound ball, 10 ft target
Sumo deadlift high-pull, 45 pounds
Box Jump, 20" box
Push-press, 45 pounds
Row

smoked...

250

WOD=500 double unders=9:09, Sayulita, Mex.

Fight Gone Bad
1st time
Subbed 30 lb thrusters for wall-ball

194

Thrusters very tough getting down in squat position after a while
Push press-by that point in round-very tired and difficult
rowed a full minute each round, also had to go from garage to basement where rower is, which extended the total time to 19:57
HR: max 182 Ave 166

Fist time for FGB and subbed 20# thruster for wall ball. Sucking wind bad at the end.

(1) 20/17/17/13/13
(2) 20/15/15/10/12
(3) 16/15/10/10/11

Total - 214

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps); Subbed 20#DB thrusters, all the way down 20, 15, 15
Sumo deadlift high-pull, 75 pounds (Reps) 15, 13, 12
Box Jump, 20" box (Reps): 20, 16, 15
Push-press, 75 pounds (Reps): 15, 10, 8
Row (Calories) Splits: 18, 17, 15

Just a guess: 224 Total points. Time presseure intense in this WOD, making keeping track of reps a problem. Pretty strict on time, except messed up my stopwatch starting, so may have got a little extra time, not much. Strategy allowed a full minute for rows (allowance to get to machine), but took it off rest time (except for last round, which I just ended when buzzer went off).

92,80,84 total 246

WOW I stink I did 300 and change in 2006 need to push harder.

Only did one round before gym closed. Still figuring myself out here. Hold on.

m/43/6'/185

Modified FGB:
Push-press, 35lb dbs
Jumping pull-ups
Cleans, 35lb dbs
Burpees

4 rounds: 56+42+46+45= 189

25m/165

As rxed, subbed 20 lbs thrusters for wall ball

Score: 207

20 Minutes
5 Pullups
10 Pushups
5 Cleans 111#
10 Squats
13 Rounds
very Tough

WB 30, 25, 22 = 77
SDLHP 18, 14, 14 = 46
Box Jump 17, 16, 16 = 49
PP 15, 15, 13 = 43
Row 12, 14, 14 = 40

Total 255

34/M/170#/6'0"

CFWU x1
WOD: Fight Gone Bad
Subbed 2x 20# DB Thrusters for Wall Ball
Subbed burpees for rowing

Round 1: 110
Round 2: 77
Round 3: 74

Total: 261

Burpees seemed to be appropriate sub for rowing - was getting about 12-14 in per round doing them as the last of the 5 stations.

Took longer to recover than it did to do the workout.

15# WB 25,22,21 = 68
65# SDLHP 21,20,16 = 57
Box Jump 20,18,18 =56
65# PP 15,12,12 = 39
Row reps 30,24,22 = 76

Total = 296

175#

224 total score.

OK, 3 of these exercises I can't do in my gym (only 6 lb medicine balls, no boxes, no rowers). I'm gonna try this:

45# thrusters
75# SDHP
Jumping towel pullups
75# push press
45# SDHP

27/m/180

316

1st f.g.b., slow transitions, fell off the rowing machine.

41M/175/69"

A few days behind...First FGB

Lost significant time transitioning to rower.

As Rx'd: 272.

Fun one! With better transitions should get over 300 next time.

22/F/170

8# medicine ball for wall ball
45# sumo deadlift high pull
40# push press

267

3 rds

245

d - 29m/170

wb: 35,23,24
sdhp: 23,19,16
bj: 24,17,20
pp: 25,25,19
row: 15,12,13
total: 122,96,92=310 (pr)

j - 34f/125

sdhp: 28,23,22
bj: 19,17,16
pp: 15,15,20
row: 9,8,7
wb: 7,10,11
total: 78,73,76=227

First ever FGB for both myself and the wifey...the suckometer was registering off the charts...as rx'd, with the exception of subbing burpees for the rows...wifey subbed 1 pood kb for the sdlhp, and 12 pound medicine ball, and 45 pound push press.

Me: 216
Wifey: 189

Not real happy with that, but it should be easy to improve.

cfwu x 2
burgwu x 2

fgb - 241

ws - 15# no 20#
sdhp - 95# why not 75# screwed up
box jumps - 20"
pp - 45# why not 75# same
rower - subbed burpees no rower

first time for fgb hopefully next time I will get the wts straight.

thrusters @ 20# DB
sdlhp @ 75#
box jumps
push press @ 75#
situps

R1 (117) 32/20/19/13/33
R2 (95) 22/18/18/10/27
R3 (89) 22/15/15/10/27

TOTAL (301)

I set up my bar, mats , chair (for box) and homemade medicine ball (10k) all near each other, put the stopwatch on 1 minute countdown and let her rip. I may have lost a few seconds writing down scores but I also may have lost a few more than a few sucking up lung fulls in the 3rd rd. Subbed burpess for rowing

Scores
wall ball 30, 30, 23
SDLHP 16, 17, 16
Box Jump 30,28,27
Push Press 20, 20, 20
Burpees, 20, 18, 19

Totals 116, 113, 105
Grand total 334

Completely smashed me. I was in the crossfit recovery position (starfished on the floor) for a good 5 mins. Happy days

thrusters @ 20# DB
sdlhp @ 75#
box jumps
push press @ 75#
situps

r1 (99) 23/15/18/14/29
r2 (91) 19/15/17/14/26
r3 (84) 18/10/16/15/25

total (264)

box jumps: 30,25,27
push press: 25,20,17
wall ball: 20,20,16
SDHP: 18,15,15
Burpee: 13,11,12
Total: 284
At the station with Blaine and Joel.
not my best,still coming back.

15lb / 9 ft air ball
tuck jumps
no rower-did situps (too easy)
estimated score around 170, not counting situps

First time doing FGB...I have total respect for the UFC Fighters that step in the ring & do this for real.

Sub'd "row" w/ Burpies.

Burpies: 46
Box Jumps: 54
Push-Press: 50
Wall-Ball: 66
SDHP: 45
Total Score: 261

Looking forward to this one comming back around

Well by the time I made it to the gym I couldn't remember how many rounds I was supposed to do so I did 4.

Wall Ball w/ 6#ball 33,30,30,30
SDHP 20,18,15,15
box jumps 20,20,15,15
Push press 20,20,15,15
subbed 45# SDHP 20,20,15,15
total 312

Well by the time I made it to the gym I couldn't remember how many rounds I was supposed to do so I did 4.

Wall Ball w/ 6#ball 33,30,30,30
SDHP 20,18,15,15
box jumps 20,20,15,15
Push press 20,20,15,15
subbed 45# SDHP 20,20,15,15
total 312

Me and my buddy Taylor did it as Rx'd(1st time for both of us, not looking forward to the next:-). Next time will try some new strategies to even out the effort and do more prep work on some weak areas.

Me M53/175#/69" Total= 277 (tough on my pride, made the mistake of letting him go first, found it discouraging to see how far I was lagging behind)
Taylor M27/205ish/71" Total= 341 (guy's a stud!)

We would both agree with the post above us that stated it took longer to recover than to complete. We are at the fire station and almost sent the one member of our group who did not do this WOD, to get the heart monitor to make sure they were ready to bring me back just I case my heart quit on me! :-) -Rick

A disappointing 279.

116
94
69

Used a 12lb ball (all I could find)

5min rope jump + CFWUx1

Sub'd Row's for Burpees

WB 33 31 27
SDHP 20 18 18
BJ 27 23 21
PP 18 15 18
BP 13 11 11

TOT 111 98 95

TOT TOT: 303

37/m/5'8"/150
65# as rx'd for my bw

wb 32/27/23=80
sdhp 65# 20/13/10=43
bj24" 30/18/15=63
pp 65# 25/18/21=64
burpee/pullup 10/8/8=26
(g.i. jane style)

total = 276

wb: 29, 16, 14 = 59
sdhp 75#: 15, 10, 9 = 34
bj20'': 15, 9, 8 = 32
pp 75#: 12, 11, 10 = 33
burpee: 10, 8, 6 = 24

RFRFRFRFRFRFRFRFRFRF

FIRST FGB
HAD TO SUB 45# THRUSTERS FOR WALL BALL AND I USED 65# FOR THE SDHP AND PUSHPRESS

TOTAL - 350

M/28/6'2/195lbs Martial Artist: TaeKwonDo-3 yrs.

Warm-up:
- 5 minutes of jump rope
- Dynamic Hamstring Stretches

WOD: Fight Gone Bad
- Wall Ball, 12lbs Ball
- Sumo deadlift high-pull, 75lbs
- Box Jump
- Push-Press, 75lbs
- Row (Calories)

Round 1: 30/19/20/16/20
Round 2: 27/12/15/15/19
Round 3: 30/18/17/14/24

Total: 1,781

Notes:
- Switched warm-up to jump rope to become more efficient for MA.
- I did stop moving during the 1 minute time frame. I found I was good for about 3 secs. then fatigue set in.
- Did notice that I was pushing through my heals not toes, always good.
- For my 1st at FGB, not bad I would say.

M/28/6'2/195 Martail Artist: TaeKwonDo-3yrs.

Ignore total from previous post. My math is incorrect.

Total: 296

I made my class do this today. Well, a modified version. One of my kids had asthma that I didn't know about. So much for three rounds for them. Some made it all the way through.

WB 15lb ball
SDHP 33kg
Stair Jump 24 inches
PP 35 KG
SDHP 19K-no rower

Round 1-39/24/18/12/22=115
Round 2-25/16/14/12/20=87
Round 3-20/10/13/10/20=73
Total---84/50/45/34/62=275

I wasn't able to do the 5 min total intervals due to the gym being busy, so I did each exercise independently for one minute with one minute rest. It was a good workout but not as intense as the whole 5 min.

Wall Ball 26,29,32
Sumo 24,20,21
Box jump 35,38,42
Push Press 20,16,21
Row 21,16,16

CFWU +400M Run

WOD Subbed Spinner style Bike for Rows.

WB 30, 24, 20
SDHP 19, 23, 19
Bike
BJ 30, 33, 29
PP 21, 23, 22

GREAT WOD!

Wall Ball (20lbs) – 36 / 31 / 29 = 96
SDHP (75lbs) – 23 /17 / 15 = 55
Box Jumps (20”) – 33 / 25 / 31 = 89
Push Press (75lbs) – 18 / 12 / 12 = 42
Row – 15 / 14 / 16 = 45

Total = 327

Rocked my last score of 256!

Holy Hell!! My first FGB! Didnt have a row machine, so did stair stepper for calories. Total of 287.

age 18 bw 170

wallball: 35/30/21 = 86
sdhp: 35/20/15 = 70
box jump: 53/30/35 = 118
push press: 23/20/16 = 59
burpees: 12/8/14 = 34

total score: 367-missed pr by 2

i was in absolute mind-numbing pain and agony when i was finally done. possibly the most uncomfortable i have ever felt. all of my limbs became numb and i was really dizzy. and i forgot to mention i also got a chance to meet pukie for the first time...a legitimate pukie. but with all that said...this is by far the best workout and i feel great now knowing i finished it. thanks coach and you really must be sick in the head for making this one.

Subbed 40# dumbbell press for wallball

DB press: 14/12/12=38
sdhp: 17/15/14=46
box jump: 21/23/22=66
push press: 15/14/12=41
row: 18/20/21=59

Total: 250

21/11/15/10/16: 73
23/15/17/11/16: 82
24/16/18/13/16: 87
Total: 242

300
sub 15# med ball at globogym
wu=30 min hard stairs lvl 15

m/29/5.10/196

First FGB, worked me over, maybe a little too fast out of the gate!

As rx'd (22lb medball, 77lb push press/SDHP).

Rd1:122
Rd2:87
Rd3:87
Total: 296

Goal is 330 next time!

f/24/5.8/176

22lb wallball (SERIOUSLY :), 66lb SDHp, 12"box, 55lb push press

Rd1: 114
Rd2: 101
Rd3: 91

Total: 306 (Champ!!)

subbed 36# kb for wallball

round,wb,sdlhp,bjump,pp,row
1-27,20,18,19,16 = 100
2-26,17,18,21,19 = 101
3-17,20,17,19,19 = 102

total = 303
1st time keeping track of score

M/185#/29

268 Rx'd

33/M/185

A few changes:

Wall Ball #25: 28/22/18
SDHP #95: 15/15/14
Box Jump 24-inches: 18/18/16
Push Press #95: 18/15/20
Subbed #45 KB Swing for Row: 26/27/22

Total Reps: 292

60# bar, 14kg kb subbed for rowing

steve- 229
guy- 225

23/m/185

no rower so subbed burpees

WB - 31,24,24=79
SDHP - 13,12,11=36
BJ - 15,10,12=37
PP - 13,13,12=38
Burpees - 9,8,8=25

Total=215

Not my best effort. Try for better next time.

113
94
104
_____
311 total

32yom@195
sub'ed 2X20lb DB SDHP for row (reps instead of calories)

1 - 134
2 - 116
3 - 135
________
Total - 385

as rx'd except only had 12# ball
31 30 28
17 20 15
30 22 25
18 18 15
15 15 17
Hard time keeping track of time by myself
ran 9 miles yesterday in place of tomorrow's 400m runs and def. felt it today

m/27/225
subbed jump rope for row (no rower)
subbed ball slams for wall ball (8 ft. ceilings)

388

Feel like I could have done a lot more. The last round was crappy, one of the guys with us fell and hurt his ankle, and as it is at my house I had to miss a few reps to check on him.

R1 = 145
R2 = 140
R3 = 103

Looking forward to doing this one again with some improvement.

#656
Also we only have a 24" box, so we used a higher box.

M/35/156

as rx'd 280

wallball 30 20 20
Sumo 22 12 15
Box Jump 25 22 25
PushPress 15 17 15
Row 14 13 15

1st rd 73

2nd rd 67

3rd rd 61

sub'd row with jump rope

Super late post to this WOD, but I've been doing crossfit for about two months now. It was a slow start at first, and last time this workout came up, I completely avoided it. But I'm happy to say that I finally did it a couple of days after it was posted. And I'm still alive and loving crossfit

294

351 as rxd

28/M/5'10"/183

Sub 45lb Thruster for WB

1-77
2-65
3-65
-----
T-207

Damn that sucks.

27YOM
195#
5'10"

Warm-up:
Didn't happen

WOD (Sub Burpees for C2 Row):

Total: 304

Done 3/27
WB 12#
SDHP 45# bar
box jump ~20"
push press 45# bar
row

288

I'm new to Crossfit, thanks to a colleague and friend. Loving it!

First Fight Gone Bad on 27/03/08

Total = 371

Hope to improve on that soon:)

$$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$

Subbed 12# wall ball, heaviest in gym
Wasted about half of the time walking between stations, no
way around it at a globogym

30+18+30+11+11=100
30+11+29+13+10=93
29+11+28+11+10=89
Total=282

$$$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$

m/34/5'9/176

CFWU - 3. No pullups
2 sets superman raise
1 Burgener WU.

WB 30, 20, 18 Ttl 68
SDHP 20, 15, 14 Ttl 49
Box jump 24, 20, 18 Ttl 62
Push press 16, 14, 14 Ttl 44
Row 20, 17, 17 Ttl 54 (Resistance on 6)
Grand ttl 277

Fairly long break in between SDHP, box jump, PP, row getting to stations.

Need to build 20" box.

Some scores probably off a rep or two since they weren't written down immediately afer completing set. Did this one without a partner.

38/m/168
First time back in a while...lots of sub'ing
CFWU x 3.
1 Burgener WU.

WB sb 10
SDHP sb 45
Box jump sb bench
Push press sb 45
Row sb elliptical
oops, forgot to count reps
Well, just happy to be back!

WB(15lbs all i had) 25+16+18=59
SDHP 25+12+15=52
Box jump 19+13+13=45
Push press 25+15+20=60
Row 10+8+10=28 (Resistance on 6)
total=244

Age 36
BW 183

CFWU 15x

308 vs 243 last time. Wow, I'm totally shagged now. That was the first workout that left me on the floor gasping for breath. That was pretty dang hard. Thanks, Coach!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/151

WOD as rx'd

FGB @ Emergent Fitness
Total= 275
presses have to improve

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Yay! It's like my dream come true! Am I just masochistic?

CFWUx3
round 1=91; round 2=90; round 3=85; TOTAL= 266
-took a little longer between first 4 and row b/c erg at gym a mile away from other stuff - so stopped clock before erg to get there - stuck with 1 min between rds

341, 1 min rest between sets, lighter weight
Wall-ball, 8lb
Sumo deadlift HP, 40lb
Box Jump, 24" box
Push-press, 40lb
Row (Calories)

341, 1 min rest between sets, lighter weight
Wall-ball, 8lb
Sumo deadlift HP, 40lb
Box Jump, 24" box
Push-press, 40lb
Row (Calories)

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)
Bike (Calories)

33-29-28
18-16-15
18-13-13
15-14-15
8,8,6
Total: 249

20/m/160/5'10

As Rx'd

First fight gone bad!

WB 30 20 18
SDHP 21 15 12
BOX 19 15 13
PP 17 17 16
ROW 12 11 13

TOTAL: 249

2 lites
80
85
90
chelle didn't count

Fight Gone Bad
334 as Rx'd
toebud

34m180

Sub burpee for row

wb 22 20 15
sdhp 22 13 10
bj 14 12 13
pp 15 12 10
bur 14 10 10

First fight gone bad. didn't keep track of score but got totally smoked. will c how next one goes. love this program

************************ 03/30

226 Sub'd burpees for C2 row.

24 15 20
20 15 15
13 13 11
20 18 15
10 7 10

38/M/71"/202

CFWUx2

WB - 26,24,21,23,20 = 114
SDHP - 19,17,17,13,14 = 80
BJ - 15,16,15,15,11 = 72
PP - 15,17,16,15,12 = 75
Burpees - 10,10,9,10,10 = 49

Total - 390
Used 70lb preset BB for SDHP & PP
Used 18lb MB for wall ball

subbed:
10kg wall ball
30kg for PP & SDHP
DU for row

WB-73; SDHP-51; BJ-59; PP-58; DU-113

TOTAL=354

male 30 72kg 5' 10" UK

wall ball 37-33-26
sumo 18-13-10
jump 18-17-14
push press13-10-12
row 15-12-13

total 261
second time doing this, loving crossfit. All my colleagues at the gym are trying FGB and loving it.

CFWU 3x10 (still going easy on GHSU, yet to fully recover from Michael)
wallball (25lbs) - 27,22,20
SDHP - 12,9,9
Box jump (29") - 11,11,8
Push Press - 14,12,12
SDHP (45lbs) - 14,12,12
total: 203

Thrusters - 20#, SDHP 30#, 12" box-jumps step ups, Pushpress - 20#, Subbed with burpees and SDHP for the rows. Total of 246.

Longest minutes ever!

27/187/m

18# Wall Ball: 23,20,19
SDHP 75#: 15,14,13
Box Jump: 15,15,20
PP 75#: 15,15,10
Burpees: 6,5,6

Wall ball 15 lbs 15 x 3 = 45
SDHP 60 lbs 12 x 3 = 36
Box Jump 20 x 3 = 60
PP 60 lbs 15 x 3 = 45
Row 15 calories x 3 = 45
Total = 231

cfwu x 3
wod w/ following subs:
75# thrusters 21/14/14
75# sdhp 17/14/13
24" box jump 14/7/8
75# push press 17/11/11
burpees 10/10/10
total: 181

Always skipped this one cause no one available to time me.
I did some subs to sort of make this one "Fight Gone Bad lite"
Did 20 reps of everything and did jumping jacks instead of rowing. (C2 on 2nd floor of gym)
3 rounds

25m/5'10/140

Substituted 70 lb thrusters for wall ball, 70 lbs for sumo dead lift and push press, and running substituted for rowing. 32, 32, 27 + 14, 15, 12 (calories) = 132

45/m/207
273
subbed 45#sdhp for concept II rower anD 18" bench for jumps otherwise as rx'd
WB 25 20 20
Bench Jumps 16 13 11
SDHP 75# 20 20 15 20
PP 75# 20 20 20
Sdhp 45# 25 20 18
Wow this is my first fgb and boy was it tough. the one minute rest between rounds was no help. Tough stuff!