Awesome! FGB is probably my favorite WOD! Looking forward to tomorrow morning!

this is gona be painfuul!

Thanks Coach. Amazing system. Amazing site. Amazing info!

This is gonna be a good fight in the dungeon. ... What i do to sub the rowing?

Watching Andy in the video and thinking about the inverted burpee makes me ask, for whom is the inverted burpee a natural movement? Is the handstand used by many people in their daily life? I know in my activities that I don't but I wondered if perhaps there is a group out there that relies on the handstand. Anybody?

#5 Morrowku

Normal sub for rowing is SDHPs, but since that's already in the workout, be creative. Maybe pull-ups or KB swings. You could probably do whatever since the main stimulus of this WOD is probably metabolic.

I love this workout. Going to have four of us doing it tomorrow, odds are someone's gonna lose their breakfast.

Yes yes yes FGB

May have to sub sdlhp...rotator iritated

I just did this at Crossfit Vancouver as the workout of the day there. I get home check the main site out and what do you know. Good luck to everyone tackling this one tomorrow and much respect to anyone who cracks 400.

Not good following today's WOD.

Aloha,

Jordan

FGB is awesome... Haen't done it since the FGB 3 fundrasier... Should be an awesome turnout for it.

Great picture.

Looking forward to doing this workout again. I wish my Garage Gym Store med ball would show up! Grrrrrr.

#6 Jon,

I understand what you're saying about the handstand position's lack of presence in most human's day-to-day life. However, in my opinion functional movements are defined as both movements that are performed naturally by humans, and movements that can positively affect the performance of said natural movements, due to their stimulus. Handstands, for example, require core stabilization and balance as well as a host of other good athletic qualities that will make you more functional in your "daily movements". For this reason, they are functional.

#6
it's all about core strength....

#6
mini t put it much better then I!

#5... rowing, sub = burpees. fight gone burpee!!!

awesome picture!! Kate is an animal! She is really one of the most talented trainers out there today. Anyone serious about crossfit needs to checkout gocrossfit in Nashville.

Also happy Veterans day to everyone who he served out the

yeah, I agree with Kepler. constantly jumping into a handstand position, by my 15th rep I felt it in my abs when I rolled back and I felt them stretch out when I got into the handstand. They took awhile but I have a feeling my stomach will be sore tommorrow

I just want to confirm RX weight for women on FGB I have heard 45# and 55#. Please clarify. Thank you. odays WOD was sweet and kinda stupid all at the same time!!! 44:00 Jumping ring pull ups to the chest.

DAY 14 of push-ups.

I missed two days in a row because of travel and stuff and I'm dreading making them up. I'm so sore everywhere and I'm starting to feel sick..I think I even have a fever. I think that workout yesterday was too much for me to come back to. It really fuked me up.

Still have never done FGB after a year and a half of CF. I know it has to happen someday but I'm not stoked about tomorrow being the day. :l

i hope everyone tears up the workout tomorrow, it's veteran's day!

ps-kate is hot.

quick question, is there a substitute for wall balls?

Ok, here is my problem. I can do most of the exercises at the gym where I work out, but it's a crapshoot because of space limitations. I need to use a standard medicine ball (6kg is the highest weight), and I will have to take time to move from one station to the next, which will affect my score. It's frustrating but I'll make it work and post whatever I can. As for the row, I may not be able to do a row if the TWO Row machines are occupied. Any decent subs for the row? I was thinking of running on the treadmill or doing burpees. HELP!! ;-)

Fat Tony, do thrusters with 20-lb dumbbells or a 45-lb bar.

I believe the sub for wall balls is 45 lb. thrusters...

Check out this FGB timer, I used it last time FGB came up and it is great. Don't have to keep checking the stopwatch.

http://www.crossfitwarehouse.com/newsite/blog/

My first Fight. I think it will be a kiler and fun at the same time.

No HERO WOD for Veteran's Day???

I will skip FGB for a well deserved HERO WOD.

This is for all who have given their lives for our freedom and way of life.

American and Proud!

I just wanted to thank the crew (Tony, Boz, EC, Jon and Bobbi) for a great cert this weekend--my expectations were high and the cert exceeded expectation. I really liked the explination of the grassroots approach to the progam--"this is what we have found that works for our athletes, and if you show us something that produces better measurable results, we will start doing it." I also really liked the model of “increasing the area under the curve”--great way to explain the program to future crossfiters.

thanks guys.

Mike

Happy Veteran's Day to all whom it applies.

#30
I expected a HERO WOD too.

Question: Is there a difference in overall power output for a taller person and a shorter person because the distance variable in the power equation is increased (albeit only slightly) for the taller person?

For example, is the power output for someone doing a thruster that is 6' greater that that of a person who is 5.5' because of the extra 6" that the weight travels?

Similarly, if so, would this be true for someone with a longer reach, even though it might only be negligible?

Sorry in advance if this has been asked and answered before. I could care less, because it doesn't really affect my training. I was just curious.

I'm scared to try this WOD again. The fundraiser kicked my behind. I think I'll retire from FGB for a little while.

Beautiful OHS!

Hey Herm!!! Don't Fear it Love It!!!

FGB WOO HOO I like this WOD, but I do have a hard time with my Box Jumps. :(
I had a fall, then a nasty bruising that stayed around for about 2 mos. followed by "I can't do a Box Jump!!! :(

Any suggestions on how to get back up there? Just when I am bout to jump, I freeze. :( HELP!!!

OMG I just done this workout saturday at the grand opening of Crossfit Camden and im still sore as hell.Man this is gonna be torture guess i'll just have to adapt and overcome.
Semper Fi

#31 Brad

It depends. The work is greater (load x vertical distance). Power may or may not be greater depending on cycle time, but if cycle time is constant (x rep/min), then the taller person has a greater power output. All else being equal, a heavier person also has a higher power output compared to a lighter person.

skeet skeet! i am soo psyched, can't wait to work out today!

ScottH #36: Thanks for the input. I am speaking of a hypothetical where all other variables are equal, with only height, and thus distance traveled by the weight, being different.

It makes sense that it would work out that way, based on what the numbers would be. So if we were to break it down (probably more than necessary), a taller, heavier individual would generate more power in a Fran that was done in exactly the same time as a shorter, lighter individual. So would that mean that the taller, heavier person was more "fit" based on our definition of fitness?

Lest We Not Forget.
Have a safe rememberance day everyone

To all who have served:

11 rounds of 11 reps of:

Military Press 65 lbs
Eight count body builders
Flutter kicks
OHT's 65lbs

Row 1918 m

Hello, I have been doing these Crossfit workouts for about 3 or 4 weeks now and I have to say that I really like them. I am currently working on my master's in Health and Human Performance from the University of Houston-Clear Lake. All I have left to do is my thesis over childhood obesity. I have a personal training cert from ISSA, which I know is not the best, and a CES from NASM. Next year I will be getting my CHES cert. I am still having trouble with alot of the workouts and not being able to do alot of them. With the pull-ups I use an assisted machine for some of the workouts. I am getting better at the WOD's thoough and right now I am just trying to get through a whole workout, doing what the perscribed WOD is. I am trying to keep myself motivated because I go workout by myself, which is harder because I like someone there to push me and it makes it more of a challenge. LOL well I think I am done rambling for now, but I enjoy reading everyone's comments. Keep up the good work everyone!!! I look forward to the "fight gone bad!"

thanks herm #24

http://www.youtube.com/watch?v=_aLG95K5fDo

inverted burpees demo with kip

(yeah i know this was from the Monday WOD)

First FGB since sometime in 2006, I believe...

Not quite Rx'd, since it was done in the spare bedroom of our apartment. Used:
20 lb dumbbell thrusters for wallballs
2 pood KB for SDLHP
Tuck jumps for box jumps (started out with full squats, went to straight-legged)
1 pood KB for push press, total divided by 2
Row
Had a strategy, was able to stick to it mostly.
Total=238
Rd 1: 20-20-17-15-17
Rd 2: 15-15-15-15-14
Rd 3: 15-15-15-15-15

haha - that pic brings back very recent memories of the workout we did at Valley CrossFit tonite.

warm-up: partner ladder of: sprint steps (sorta like mountain climbers, but just a bit harder)
50-40-30-20-10 interspersed with 10 deck squats
(50/10, 40/10, 30/10 etc, partners never doing the same exercise simultaneously).
then kip-up practice. good job on your improvement Lovie - you'll stick that full kip-up soon i'm sure!

then the workout:
10-9-8-7-6-5-4-3-2-1 OHS (guys 95#/gals 65#)
1-2-3-4-5-6-7-8-9-10 guard pull-ups (from full extension, grab pull-up bar along vertical plane, pull lower body up and cross ankles above the bar = 1 rep)
(so, 10/1, 9/2, 8/3 etc...)

used 95# for OHS

time = 12:02
(did a couple extra guard pull-ups to make up for two reps where i didn't quite get the ankles crossed above the bar.)

woo! nice one. core involvement in 2 very different ways. good stuff!

I knew this day would come eventually, here comes my first FGB!!!

On week till Hawaii and I can download all the vids! I'm so excited for this! I got a hotel room with wifi just for the occassion! Then I can really crossfit my ass off!

Anyone on Oahu want to kick my butt with some hardcore WOD?

I tried to talk my chief into CF because he said he did yoga, crunches, pushups and ellipticle yesterday and now his knees hurt. He has carpal tunnel and his spine is starting to fuse or something like that. I really usually space out when he talks, but I told him that CF is good for everyone. I've told him about it before, but I don't know... everyone I've talked to is very persistant in their ways. One day I will learn the perfect approach! Right now I just say "don't be a slave to the machine!" Thinking about making it into a t-shirt.

Anyway... Grab the Kool Aid and GET SOME!

So happy to be done!
Used our 52# med ball
Substituted 62# KB Swings for row
Used 30" box jump (filing cabinet)
Boots & Utes
Round 1 18,19,10,14,16 total 77
Round 2 17,14,10,12,16 total 69
Round 3 14,12,11,12,16 total 65
205 total. Feel pretty good about that. Can't wait til next time!

Correction to #48
Still woozy from WOD, I meant 211

My network doesn't let me see the videos. Can someone explain the sumo deadlift, high pull to me? Thanks

Hello everyone,

A quick question in regards to the previous workout. When I was doing the handstand push-ups my head started hurting after a while. Is that normal and is there something I can do for it to stop. I wasn't able to go past round three because it was hurting so bad. Please advise.

Best Regards,

Nick C.

Great workout!

Did I miss something? It's only three rounds right? I see a lot of "5-round-ers" posted. In theory, the workout should take about 15 minutes? 1 min X 5 exercises X 3 rounds = 15 minutes? Well, that's what I did anyway.

24/M/6'6''/210lbs

20lb Wall-Ball: 32, 25, 27 = 84
75lb Sumo Deadlift HP: 21, 16, 15 = 52
Box Jump: 20, 20, 22 = 62
75lb Push-Press: 16, 12, 16 = 44
Sub. Row for Burpees: 9, 10, 10 = 29
TOTAL REPS: 271

Happy CrossFitting everyone!

Did the workout with Noel (same sub's)
Rd1- 18,11,12,17,17
Rd2- 15,9,11,14,14
Rd3- 11,8,10,12,14

total: 193 and I'm spent, until CFE later...

That is one really hot woman

#47 hit up CrossFitoahu.com they give a free week of crossfit. Have fun in Hawaii and hit up STAIRWAY TO HEAVEN while your here. 3900 stairs straight up over H3. Awesome workout and an even beter view.

Thanks Jeremiah! I'll be sure to stop by for my one whole day there! CFO looks great!

What?? No Hero WOD on Veteran's Day??

First Time doing FGB...

Sub 20kg Barbell Thruster for Wall Balls
40kg Sumo Deadlift High Pull
20" Box Jumps
40kg Push Press
Row

Round 1: 21/15/20/13/16
Round 2: 20/10/18/11/17
Round 3: 17/9/14/11/17
Total : 229

10th year of consistent physical excercise, but only the 14th day of CrossFit -why did I not find out about this sooner! FGB is awesome!

wall ball (thrusters with 10 lb dumbbells): 87
sumo deadlift (15 lb barbell): 93
box jump: 52
push press (15 lb barbell): 72
row (15 lb barbell): 111

quick question: on the box jumps are we suppose to aim for full hip extension after landing or should we aim for speed and reps and not be as concerned with full range of motion. some of the videos are contradictory on this. thanks.

a nice workout have been looking forward to this for a while.

didnt keep count indivually but overall i got 222

a nice days work, but hard after yesterday.

Not too sure what my score was, too gassed to count. Need to make sure i wear a good belt next time and watch my form on the SDHP. i have a feeling my lower back won't be happy tomorrow.

Thanks for the pic, its a good one!

-Jeremy

HAPPY VETERAN'S DAY! Thank you to all those who have served, and the families of those who have served.

As much as I like FGB, I cant do it Today

Seeing how I'm a OIF Vet, Im going to "NATE"

If you enjoy your freedoms thank a VET today, In todays day and age one shouldn't be to hard to find

34/M/186

WB-34,31,28
SDHP-27,21,17
BJ-25,20,20
PP-25,20,20
Row-17,12,10

Total - 327

73/75/68

subbed weighted squats (25 lbs) for box jumps due to a calf injury

Is there anyway you can add a link from the WOD page that goes to the CF main page, perhaps the banner across the top?

Man my glutes are sore from those inverted burpees. Didn't expect that.

I only got 3 rounds, hate to imagine if I had done all 5.

Fight gone bad stats from logsitall (along with links to the 'pace setter')

median men
289
Dave Fecht: http://www.logsitall.com/detail.asp?pr_index=2364&m=10&min_time=289&activity=22

median women
269
Lisa Quinn http://www.logsitall.com/detail.asp?pr_index=167&m=10&min_time=269&activity=22

i've got age group breakouts on the main page of http://www.logsitall.com for fight gone bad and helen today.

pace setter is a sort of new idea i'm trying - each time i pull up a median for a workout i'm selecting the person at that spot and highlighting them as a pace setter.

-bill patton

Happy Veterans Day to all who have served. And thank you.

For anyone who's interested, over at the Affiliate Blog we've got some V-Day focus and a roll-call of sorts going in Comments.

20/20/15/25/18
20/20/15/25/17
20/20/15/27/13
total: 290

I didn't have enough time to complete this one. I couldn't do it last time. I think this is one of the hardest WODs. After Murph. I did one round.
WB 100
HP 40
Box 50
PP 70
Row 71
Total 331

Todays picture:

Nice form! Her overhead squat aint bad either.

Best. WOD. Ever.

VETERANS

Thank you all Veteran's for serving, Thank you ALL active Militalr for still serving. I wouldn't bet here with out all of you!!! Thank you all!!

Mark as rx'd: Theresa (mostly as rx'd):
WB 34 26 21 WB 18 19 20
SDHP 13 12 13 SDHP 13 15 15
Box 16 15 14 Box 14 17 23(step ups, 3rd only)
PP 15 11 13 PP 13 14 13
Row 13 12 13 Row 10 11 11
Total 245 total 226
previous 260 previous 240 (all step ups)

just wanted to stop in and say thank you to all our veterans out there! to those who have/are/will serve, God Bless and you have my humblest gratitude.

ck

bw 165

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

96 + 93 + 91 = 280

A quick question from a layman. Today's posted picture has a slightly hyper-extended elbow. Is this to be considered normal if it doesn't hurt or should it be avoided?

#5

I could see the handstand bieng just as functional as the OHS, Shoulder Press, or getting a box off of a high shelf. Yah your not upside down but it's all transferrable.

-dave

232 points
subbed 12.5 med ball for wall ball
balance as RXd

m/50/6'3"/253.5

37 M/178/5'11"

as Rx'd at Crossfit North Atlanta

341

new Pr, last time 331

Got that 350 mark in my sights

3 rounds as prescribed.
didn't keep great score as I don't have a timer.
Score = 15,599

What? is that too high? Why is everyone else's score so low?

I guess it's not a Fight Gone Bad if you run away from your opponent. That's my solution to FGB.

Anyway, score was low, and I didn't want to embarrass myself.

Happy V-Day

Dave

I really wasn't feeling up for this today but did it anyway.

350 as Rx'd (PR by 9) - not bad considering my mental state - I sandbagged the rower a little too much on the first two rounds too:

Round/WB/SDHP/BJ/PP/row/Tot
Round1/30/30/30/35/10=135
Round2/22/20/25/32/10=109
Round3/121/16/22/32/15=106

240 RX. New PR by 12.

m / 45 / 5'10'' 176

#60 Brian T:

Go for both, you want to keep true form, so get full hip extension on your box jumps. Gotta go for full ROM, but you are going for speed and reps also, you can do both :)

First time with FGB...

We dont have a rower so could not do as Rx'd, sub'd Double-unders!

Rd1 - 87
Rd2 - 84
Rd3 - 67
Total - 238

Cant wait till we have a Concept II!!!

#78 Kai

It looks to me like the elbow itself is not hyperextended and is maybe at approx 160-170 degrees, but the external rotation at the shoulder is allowing the forearm to be posterior to the upper arm. However I don't know if the arm position pictured is right or wrong, if I had to guess, I'd say its okay.

M/58/175

352

Big respect to all the veterans out there. Hit the WOD hard! – Greg at Concept2

FGB - 345

M/45/5-08/150

First time with my C2!

WB 40/35/35
SDLHP 15/12/12
BJ 20/15/15
PP 15/12/10
Row 13/10/11

Total = 270 (PR by 32!)

I am looking through the comments and seeing all these small numbers for rows, is everyone doing rows with weights for reps because from the video it looks like were supposed to use a cardio row machine and just kill it for a minute and see how many calories you burn. Maybe this was talked about earlier and I missed it.

#55 and sailor erin,

as far as i know the stair way to heaven was closed for safety reason. :( erin get some friends and hike into mauna wili falls. sooo much fun esp. if u have the balls to jump 60 feet

I can't believe it is not a HERO WOD for Remembrance Day ( Canada ), Veterans Day ( US )! This seems like a no-brainer for Crossfit.......I am very dissapointed! My affiliate is doing a HERO all day today in honour of our Fallen from this war and wars past.
Lest we forget.....

On the 11th hour on this, the 11th day of the 11th month, Remembrance Day, here in Canada, I will pay my utmost respect for those that fought for our countries in order to allow us to live freely.

I, unfortunately, did not honour them that well with FGB today. My performance lacked compared to the results I got last time.

Previous performance in brackets... Subbed SDHP @ 45lbs for row because row machine located on different floor from other equipment.

Wall ball - 34, 23, 20 = 77 (33, 24, 21)
SDHP @ 75lbs - 17, 14, 15 = 46 (20, 12, 13)
Box jump - 26, 25, 23 = 74 (24, 25, 28)
Push-press - 17, 17, 18 = 52 (19, 20, 20)
SDHP @ 45lbs - 20, 22, 22 = 64 (27, 18, 19)

TOTAL = 313 (323) Both days wearing 20-lb vest

Chong Tseng, one of our One World trainers, came up with this version of FGB:

No matter where you start a round, the workout always cycles in the order of row->wall ball->sumo deadlift hi-pull->box jump->push press. All weights are the same as a normal FGB. The only difference is you start each round at a different station.

Variety in training. Variety in the workouts. :-)

I didn't get a chance to see yesterday's comments, so I hope I am not reiterating something someone else already said:

#5 Jon- A handstand is basically holding your bodyweight over your head. The only difference is you are inverted. A handstand push-up is just a bodyweight press upside down. The beginning of the inverted burpee is lying on your back and getting to your feet.

You never had to hold anything heavy over your head? You never had to press something heavy from shoulder height to overhead? You never had to get up off the floor while lying on your back?

Jon, free your mind, and the rest will follow. (Yes, I just totally quoted those hot ass chicas in En Vogue circa 1992)

P.S.- Usually when I hear Andy's voice he is rippin' on me. Nice change!

damn that was hard
total score 253
had to sub standing bent over rows (75 lb)
no row machine

What's the Hero workout of the day, I'm feeling patriotic?

Thank You to all who serve! My Prayers to you all.

I did this Saturday at the brand-new CrossFit Pensacola's first open house. Finally, a CrossFit affiliate! Today I am going to pick a hero WOD in honor of Veteran's Day.

FGB score: 232, as Rx'd for females.

My goal is to get up to the male as rx'd weight, but not yet (just had sinus surgery). Much thanks to Joey and Cody for their feedback and motivation!

M/46/6'/175/7500'

Wall ball 16# 30,30,30
SDHP 75# 20,18,18
Box jump 18" 18,18,15
Push press 75# 18,15,15
Run treadmill 20,20,20
Total 305

Not a PR. In fact I am off my PR pace just about every WOD these days. Largely because I have been training with my "monster" 10 yr old. He is doing a scaled version of the WOD's with me ervery morning. He just finished football season and is preparing for telemarking in the mountains. It is tough to move at full intensity when you have to coach and gude at the same time. I am enjoying the WOD's so much more with him, that I dont mind the sacrifice.

240 - 25# sandbag throws to 8' ceiling for wall ball, all else as RX'd with 75# and 20" box jumps.

WB: 20-27-20
HP: 14-14-14
BX: 18-21-23
PP: 15-15-16
RW: 12-12-13

I can tell it's been a while for some of these exercises; high pulls about killed me as did wall ball; finally started to remember how to jump properly as the rounds went on. Forgot how to row too. This was a good one.

Killer WOD

CFWU 1x5

150 points as rx'd

#5 & #13

For those who question the functionality of handstands, listen to what Jason "Rhabdo" Kaplan has to say about them on the latest CrossFit radio podcast.

He attributes his ability to do thrusters to his ability to do handstands. It appears his testimonial supports what Mini T (#13) had to say on the issue.

My opinion: It never ceases to amaze me the people who second-guess Coach for his programming.

244 as rx'd

I love fight gone bad, i think its a great work out. However, IT'S VETERANS DAY TODAY! WHY ARE WE NOT DOING A HERO WORK OUT? i might have to sub it out.

TO ANY WHO SERVED THIS COUNTRY... THANK YOU FROM THE BOTTOM OF MY HEART. I CAN SLEEP PEACEFUL AT NIGHT KNOWING YOU ARE OUT THERE.

the level 1 certs for ohio and toronto are sold out!!! NOOOOOOOOOOOOOOO!!!! :(

First time I've posted.
Been doing the WOD's for about 6 months and this is one of the very few, in which the word 'proud' might be associated.
Subbed the Bar-Thrusters for the WB-Shots
And the rower was about 20 yards away.
Round 1: 25,25,35,25,15 = 125
Round 2: 25,25,30,30,15 = 125
Round 3: 25,25,25,35,12 = 122

Total 372, 17 Minutes

231 This is the first time I've done FGB for a score. I just took a two week break because I was sick too. It felt awesome (AKA kicked my ass).

Scaled to 65lbs for SDHP, PP, and shin to chin vice row.

Male/26yrs/6'0"/170lbs

Three rounds of:

WB:.....25/25/25
SDHP:..25/25/25
BJ:......25/25/25
PP:......40/40/38
RW:.....20/20/18

401 Rx'd (PR) Previous scores, 317, 338, 313 and 343.

I need to work on my leg strength to get my wall-ball numbers up there, but the last few months of very heavy above the head work totally got me the numbers this time.

Subbed 45# SDHP for rows and took 1/3 of reps for calories.

WB #20 27/23/22=72
SDHP 75# 13/13/13=39
BJ 20" 18/17/15=50
PP75# 17/16/13=46
SDHP 45# 26(12)/21(7)/25(8)=27
Total 234

hey!

i'm doing crossfit now for five months with amazing results =) now i want to start with the so called "zone blocker". Can somebody explain to me how to do this?! i'm from germany and its not easy to understand this technical terms..

it would be really nice. perhaps somebody could send me an email and explain it.

thanks Nils

Can't wait to knock this out tomorrow with one of Underground Fitness's first members! I've gotta beat 302!

49m/5'10"/230
cfwu x 2
As rx'd
since I did not have access to a row machine, I subbed #75 T-bar rows.
Total reps 266

M/31/6'3"/200

As Rx'd.

Last round:
25 Wall Balls
19 High Pulls
20 Box Jumps
18 PP
30 Cal

296 reps

Subs:
50# thruster for Wall Balls
Burpees for Rows

FUBAR'D... Shoulders

Worst video yet

11-11-11
To all the fallen past & present we remember & honour you

45/M/6'/180

TOTAL SCORE: 330 FULL NIGHTS SLEEP!

FIGHT GONE BAD...

3 ROUNDS OF:
20 POUND WALL SHOTS @ 10' A2A - 66 REPS
75 POUND SDHP - 58 REPS
2 POOD KB SWINGS...DON'T HAVE A ROWER. - 62 REPS
75 POUND PUSH-PRESS - 82 REPS
24" BOX JUMPS - 62 REPS

LAST TIME I DID THIS WOD WAS IN A PARK ON 3 HOURS OF SLEEP WITH 2 EXTRA ROUNDS TACKED ON...SO YES, EXTRA SUCKING...NO CALLS LAST NIGHT SO WE SLEPT WELL. MAKES A BIG DIFFERENCE!

"HEAVY FRAN" VID COMING NEXT TIME! YES SNICKERING AND DOWN RIGHT LAUGHTER ALLOWED.

SMOKE ON THE WATER

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

#100 kristie or anyone, what is the scale for the women on this one??

My second day on Crossfit and I get this.

I didn't score myself, but I finished 2 sets before nearly passing out - modded the weight as follows.

Wall-ball
Sumo deadlift high-pull, 40 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 40 pounds (Reps)
Row (Calories)

as Rx'd: 212
You guys are good!!!!
WOW, I was just talking about this WOD yesterday, and low and behold... here it is! It's funny how that happens! This was my first time doing this for score. Loved it, and with a score like mine, there's no where to go but up for me!!

Thanks jbutt. I try to get full rom and speed but when watching past videos it appears people just tap and go without the full hip extension which obviously will inflate their score (which I have done in the past). Now for my own sake I try to maintain integrity on each rep just to have a better standard for myself.

236(PR)

WB 35,30,29 (94)
SDL 15,9,9 (33)
BJ 13,13,13 (39)
PP 22,13,12 (47)
R 9,6,8 (23)

M/52/174
No access to rowing machine today...subbed 45lb sumo deadlifts in addition to 75 ld lifts...could not think of anything else at the time...way to many sumo deadlifts today.
Total after 3 rounds = 436(PR)

Wall Ball 25 23 16
SDHP 20 15 13
Box Jump 25 20 16
Push Press18 15 15
Row 16 16 15

Total 263

wall ball modified 25lb thrusters
34 25 25
Sumos
20 17 25
Box Jump
30 34 34
Push Press
20 18 18
Row 10 14 16

Total: 330

DID NOT HAVE A C2 ROWER, SO I SUBBED INVERTED ROWS AND COUNTED REPS AS POINTS. EVERYTHING ELSE WAS AS RX'D.

WB/SDHP/BJ/PP/INVERTED ROWS

ROUND 1: 30/15/20/17/15 = 97
ROUND 2: 22/17/25/18/15 = 97
ROUND 3: 21/18/25/18/12 = 94

288 TOTAL REPS

CFWU x3

Wall ball: 21, 23
SDHP: 20, 20, 18
Box Jumps: 16, 16, 15
Push Press: 20, 19, 19
Row: 10, 11, 11

TOTAL: 262PR

Worked on damper setting afterwards and jumping down from box jump instead of stepping down in between each one. ALWAYS room for improvement!!

100 double unders after too.

TOODLES! :)

Happy Remembrance Day

Active stretch, 400m jog.

FGB x3
Sub'd the row for Treadmill run at 1%
The rest is as rx'd.

366 (PR by 1) :-)

Stretch and 800 m jog to cool down.

Subbed "1/2 Burpees" for Rows (burpees without the pushup)

BJ/PP/HB/WB/SDHP

ROUND 1: 27/25/15/15/25 = 107
ROUND 2: 26/15/14/12/25 = 92
ROUND 3: 25/15/13/11/20 = 84

TOTAL: 283

Round 1: 32/24/17/21/22 = 116
Round 2: 19/14/14/27/15 = 89
Round 3: 19/16/14/23/23 = 95

Total = 300 (PR)

m/5'3"/160/28

first things first, thanks to everyone who serves or has served. happy veterans' day.

my first time at FGB, i thought i screwed the pooch by writing down only 3 rounds, but i got home and checked and it was 3 rounds rxd, so:
(subbed 45 lb thrusters for wallballs)

rd 1: 27/10/31/15/12
rd 2: 28/15/32/14/13
rd 3: 23/12/31/11/13

total 287 and loved it!

f/142/31

wb: 29-34-38
sdl: 21-24-28
bj: 24-27-27
pp: 9-9-9
r: 11-12-13
total: 315 prev:367

My wall ball and sumo deadlift improved but my box jumps and push press went down. I know its because I actually did the box jumps as rx'd with a 24" box and I was doing the push press correctly this time so not bad overrall!

33/F/5'10"/150

Lungs still not good from this stinkin' cold. Opted for "Christine" instead, since I had yet to try her in my year and a half of CrossFitting.

"Christine", as Rx'd with 150# DL
12:01

#47 Sailor Erin

Definitely check out CrossFit Oahu. I was in there a couple of weeks ago while on my honeymoon for a WOD or 2. They were totally awesome!

360
*subbed row for heavy sandbag swings, that was tough*

box jumps were 22 inches and subbed 40# dumbell swings for rowing.
total 297

M/29/160lbs

369

only had 10lb wall ball at my gym, the rest as rx'd.

M/43/180/70"

Subbed pull-ups for row

Total-294

31/m/190

Total - 307 (PR)

I heard a great line last night, and for some reason, it made me think of CrossFit:

"When people look at you like you're strange, look at them like they're stupid!"

Not sure who the original quote was by. It was in an ad for a book by Brian "Arkle" Webber, so I'll attribute it to him.

No rowing machine so I did the other 4 for 1:15 each. 24" Box and 15# ball.

WB 43,33,28 104
PP 25,23,21 69
BJ 26,21,18 65
SDHP 21,17,19 57
Total 295

M/25/135/5'11"

299

Subbed 65# for 75#

10 lb med ball
18" box jumps

total - 201

M/48/153/1-1-06

Subbed DB Thruster for WB (no space)

250

Subbed 2x20lb DB Thruster for WB, and Run for Row.

1- 45, 20, 20, 17, 19
2- 35, 20, 15, 15, 22
3- 40, 19, 18, 15, 22

Total - 345 (23 better than last time)

First FGB!
Rd1 17-20-20-16-15=88
Rd2 26-19-20-17-16=98
Rd3 23-18-19-10-16=86 Total 272
Used 10# medball(all my gym has)
Subbed treadmill for row
Glad tomorrow is a rest day, rotator cuff is irritated!

348
pr by 35 (9/27/08)

400m run 1:23
CFWU(12x2)

WOD 'FGB' 3, 1 minute rounds of each:

16# WB 30, 30, 25
70# SDHP 24, 20, 17
24" BJ 24, 20, 16
70# PP 21, 20, 20
Bike 11, 11, 11

Total score of: 300

Love this workout... wish globo gym had more rowers.

thrusters 25lbs plate
34 25 25
sumo
20 17 15
box jump
30 34 34
Push press
20 18 18
row cals
10 14 16

296 as Rx'd, PR for me by 63 pts.

2d time doing this WOD, the first time it totally kicked my a**.

m/43yo/6'5"/225lbs

280

For a change and a challenge try Fight Gone Bad (Title Fight) - 5 rounds as Rx - not that it isn't a challenge enough mind you.

My thanks to the veterans out there.

-D.

thighs still sore from Friday. Inguinal hernia acting up...modified romanian for SDHP.
30# thruster: 23, 17, 12
75#SDHP: 7, 9, 10
75#PP: 7, 12, 7
2min Row: 27, 31, 30 (no box jump avail)
Total: 192

Here is the FGB i did today, since some of the required equipment is not available here:

DB Thrusters 20#
SDHP (scaled to 65#)
Squat Thrusts (burpees without the pushup)
Push Press (scaled to 65#)
DB swings 35#

won't post score, as that would be comparing apples and oranges.

any thoughts, or tweaks that could be made to improve the overall benefits from this sub, are welcome.

32/M/170
Total : 235 pts

Fight Then Rest

2 rounds

Wall Ball - 10lbs (heaviest avail)
SDHP - 75lbs
Box Jumps - 16"
PushPress - 75lbs
Row

worked until I hit 20 reps, rested 1 minute btw movements, 3 minutes after first round.

m/24/190

this is gonna be awesome.
compared to yesterdays this doesnt look that bad, see how hard i can push it.

M 36 172/6"

First FGB
3 rounds

Total Score 308

20 lb dumbell thrusters 20/20/16
75lb sdhp 20/20/20
20" box jump 30/30/31
75lb pushpress 17/13/13
row 18/20/20

Awesome!

First ever Fight Gone Bad..... and oh did the fight go bad. Yikes. I love it!

253

My trainer had the specifics for each round but it is all quite a blur to me. I remember doing some wall ball shots, some sumos, I think I jumped a little, and the rest is a bit of a blur.

I remember thinking I might be introduced to pukie at the end of round 2, but thankfully he no-showed. Maybe next time.

If you like your freedom thank a veteran. If you want to keep any of your freedoms, look up Ron Paul.

as rxed though i rowed for 3 mins afterthree rounds of weights. never stopped the stopwatch, each switch took about 10s had to write down numbers etc.

1 2 3
W 23 20 18 61
S 13 15 13 41
B 21 19 20 60
P 13 10 12 35
R 14 14 14 42
Tot
84 78 77 Tot 239

Rather than try to do FGB at my globo gym, I chose to do "JT" at home. Took me 40:45 to get through it, though the VAST majority of that time was spent on HSPUs.

I think I'll start greasing the groove on those, maybe five sets of five per day.

Thank you veterans.

A lot of comments on why there wasn't a Hero workout today. Many veterans of the current conflict such as myself will be continuosly finding ourselves in harms way, so I think a workout such as Fight Gone Bad has just as much, if not more, utility for Veterans Day as a hero workout.

No FGB for me. We are planning another one here in a few weeks, so I will "save myself"(clear throat) for that.

Worked on doing Jeannieturkish getups today. Yes, like Speal, using Jeannie as the weight instead of a db or a bar! Good times...will have it perfected in a week or two. If you don't know what I mean, then go to exercises and demos...click on affilate blog....scroll down to performance and misc. demos...then scroll down to speal's turkish wifey getup! I love this $hit!

After an hour of that, did:

1 rope climb
2 bw (185lb) push jerk
3 2 pood KBS
4 115lb sdhp
5 pullups

10 rounds with 30 lb vest
23:39

Was a little careful cause of my back...but obviously not that careful. Feel good though. Would have done faster for sure, probably sub 20 if Jeannie was here. But alas she was not...sigh.

Great job everyone on FGB.

bleedcf~ 367...wow brother! How's the whether abck home bro! I am looking forward to another Beast From the Northeast beat down by Jay, Brett you and the rest of your Albany crew this December!!

~J~
Train Hard and Push Through "IT"!

My first ever FGB. I cannot do wall ball at my gym, so I subbed thrusters with a 20# dumbbell in each hand.

Thrusters - 25/20/18
SDHP - 15/12/10
Box jump - 13/8/10
Push press - 15/10/10
Row - did not have it set for calories 195m/220m/230m

Wow, that was hard. I'm not very impressed with my performance. However, I am still celebrating that last night I got a non-kip muscle-up. It was very cool to get on top of the rings with just arm strength.

Does anybody know where the video on BUTTERFLY PULL-UPS is? A link? I couldn't seem to find it under exercise and demos. Thanks for the help!

As rx'd w/12 lb. ball

WB's - 31, 30, 29 = 90
SDHP - 11, 14, 13 = 38
Box - 21, 19, 16 = 56
PP's - 14, 17, 15 = 46
Row - 11, 10, 9 = 30
Total = 260

Cool workout!

#96 Freddy

Funny, but would you guys mind keeping track of cycle scores as you do this around-the-world FGB? My interest is in the impact of the rowing when done in a sequence other than the last one. I'm sort of a betting man, and I'll wager that the lowest cycle-points scored will be earned when the erg is done first. I think this is why it's last in the Rx version....

By the way, I typically use the erg as a pre-rest, rest, if that makes sense. I throttle it down and basically try to get 13-14 calories per round. The reason: I've noticed that I only get one calorie (1 point) for 2-3 pulls of the erg. My energy seems better spent doing 2 wall balls for 2 points -- same energy better score.

#5 Jon,

Many don't know it, but the US is involved in a little-known country called Handstandistan...very unique in that they do, in fact, do handstands as part of the "feats of strength" competitions quarterly, and are required to urinate in the handstand position (women excluded)...this gave rise to their formal greating, "Piss be upon you"...

Some have taken to handstand walking and handstand sleeping...and legend has it that one Tribal elder (Mohommad Saad Ali Akhbar Bungrottius) can even defacate in the handstand position...therefore, one never eats sitting down, as the buttocks is considered "unclean".

Good to see the well-wishes for us veterans...much appreciated and ditto to my fellow vets.

TE
;)

4 rounds:
25 inverted burpees
25 asst pull ups
25 burpees
=47:19

I was not feeling well last night so was not sure how this was going to go. I had to cut it “short” because if I came back to work any later….! I can’t wait to try this on a day off and when I am feeling better. That was a lot of fun!!!
I think “burpee box jumps” in there would be fun too ;)
Erin

subbed and scaled: 12#WBS, 53#SDHP, 53#PP, DUs for rowing
Round 1 / Round 2 / Round 3
WBS: 30 / 26 / 22
SDHP: 22 / 20 / 19
Box Jumps: 22 / 23 / 23
PP: 21 / 17 / 19
D-U: 40 / 39 / 40
Totals: 135 / 125 / 123 = 383

m/29/5'9"/168#

Hit a timed set of Long Cycle (clean & jerk) prior to the WOD today. Paid for it on the push-press too, shoulders-toast!

10 minute set LC with one hand switch:
1x 53# K-bell

-60 reps (30R/30L, 6rpm)

Next I checked out FGB for the first time.

No 20# wall ball, so I used 2x 20# dumbbells and performed thrusters instead. No 20" Box either only an 18" or 24", I chose the latter and it smoked me! Also, no rower so I threw in a 35# OH K-bell swing instead.

WOD (081111) Fight Gone Bad:

Thrusters (2x 20#) - 26/20/20
SDHP (75#) - 25/20/20
Box-J (24") - 20/20/20
P-P (75#) - 15/15/16
OH Swing (35#) - 23/25/27

Total: 312

28/M/140

First FGB, holy crap, that went wayyyyy bad!!

204

#172 TE

That was funny -- thanks for the laugh.

Forgot to mention my subs-

45 lb thrusters instead of wall ball

Inverted ring rows instead of rower

Dani, I take that as a challenge... 60 foot jump here I come! I was going to try and find the cliff they jumped off in Forgetting Sarah Marshall, but this will do ;). Don't think any of my friends have the balls for that. They're mostly worried about getting drunk... which may or may not happen with me. Thanks for the suggestion :).

Round 1: 123
Round 2: 100 (T: 223)
Round 3: 106 (T: 329)
TOTAL: 329 POINTS

wall balls 25,22, 18 = 65 -3
sumo deadlifts 20,16,15 = 51 +2
box jumps 21,17,19 = 57 +12
push press 13,13,11 = 37 +2
rowing 19,15,16 = 50 +4
total 260 +18

wall balls done with 12lbs ball

3 sets plate drags 25lbs
3 sets see-saw presses 30lbs

RICHARD 47yrs 5,7" 160lb 226 points
Brenda 46yrs 5,4" 136lbs 266 points
weights where subbed to body weight.

Did the best I could to move equipment with the layout of my gym, but the transitions still killed me.

As Rx'd:

Round 1: 30-15-15-10-14 = 84
Round 2: 25-12-12-7-10 = 66
Round 3: 21-12-10-9-12 = 64
Total: 214

Happy Veterans Day! Thanks to all who have served and to all those currently at home or abroad who work to keep us safe.

191 points

Started w/14 lb ball and changed to 6lb ball halfway through 9 ft high
SDHP 55lb
20" box jump
PP 55lb
row

Round 1: 15,11,14,13,8
Round 2: 18,13,14,14,7
Round 3: 20,14,10,12,9

HARD

RX'd

32-F

wall ball: 20lbs

355

"NATE" 17 TIMES

RANGERS LEAD THE WAY!!!

38/m/5'11/163

Wall-ball: 28-28-28
SDHP: 21-21-21
J-squat: 19-19-19
Push-press: 28-28-28
jump rope/5: 21-20-22
Total: 351

m 25/ 6'/ 184
i wasn't able to set up perfectly so my timing was not what i would call accurate.The rowing machine is on a different floor. i substitued thruster with 20kg for the wall ball.
rd.1
24,15,28,17,21=105
24,18,28,20,20=110
24,18,28,25,21=116
total=331

pretty good stats from logsitall on FGB 3 rnds:
mens median (296 reporting): 290 points.

Pace Setter:

Position Reps Gender Approx. Age Bodyweight CF Gym Affiliation
[149] John Nolan 290 M 41 203 CrossFit North Carolina

Women's Median (57 reporting): 269 points
Pace Setter:
Position Reps Gender Approx. Age Bodyweight CF Gym Affiliation
[28] Lisa Quinn 269 F 42 155 CrossFit Spotsy

Age group medians posted on main logsitall page.

-bp

First post, I've been crossfitting for two weeks now and love it, as for fight gone bad, it's a killer, had to sub thrusters.

CFWUx3

Thrusters 30/21/17 TOT 68
SDHP 15/18/17 TOT 50
Box jump 21/17/15 TOT 53
Push press15/10/12 TOT 37
Row 16/14/15 TOT 44

Total 252

33 yom 215 bwt

fight gone bad
wall ball 20lbs 31/24/23
sdhp 75lbs 25/19/21
box jump 24" 20/16/20
push press 75lbs 20/20/21
burpees 12/11/12

total 295 new pr

+1 from last time while doing a much better job of opening the hips on box jumps.

28,25,25,17,15= 110
25,20,20,15,15= 95
25,20,15,12,14= 86
Total = 291

Lost about 15 seconds in transitions.

I know this has been said alot but I too am surprised at no Hero workout today. I just did Murph the other day so I think I will actually do this WOD today. By the way Murph rocks my socks, favorite WOD hands down.

CFWU x 2

"Fight Gone Bad" as RX'D

Round 1: 33/18/31/13/9 Total:104
Round 2: 24/17/33/14/11 Total:99
Round 3: 29/19/31/15/14 Total:108

Total:311

Feelin dead today and the fact the rower in my gym is across the gym from the weights contributed to my less than par performance. Whatever it still rocked and I dont want to sound like I'm making excuses.

To all my fellow warriors and those who have fallen in battle I salute you and raise a beer in your honor tonight.

258...scored 161 on my first round..everything went down hill from there.

Male 21/200lbs/5'11"

What? No Hero workout on Veterans day? Oh well.

m/20/160/5'9"

263

19 points better than last time. sdhp's still kill me as do my calories on rowing.

3...2...1...REST!

27 / M / 5"11 / 161 lbs

Since I dont have much of the equipment for this one, I modified it. Still equally as brutal.

30 thrusters (10 lbs weights in hands)
30 SDHP 75 lbs
30 lunges
30 shoulder press 75 lbs
30 swings 35 lbs

X 2 for time

19:06

327, same exact point total as last time, argh. Went hard in the second round, paid the price in the third ... just staggered and flopped through it. Setting it up for a dramatic improvement next time, right?

WB 30 25 23
SDHP 30 25 26
BOX J 25 25 23
PP 31 33 36
ROW 14 13 13

372

275-12 # ball

43/m/178#
counted total #/rd.
rd 1-123
rd 2-103
rd 3-101
total - 327
After doing CF Calgary wod yesterday my legs are fried. Box jump numbers were way down and that was the difference from PR of 353.

sub'd 1 pood KB Swing for Wall Ball and Run for Row:

KB Swing: 23-22-26
SDHP: 16-22-17
Box Jump: 23-22-20
Push Press:25-32-25
Run: 15-15-15

Total: 318

ROUND 1 2 3

WB 26 22 23 ........71
SDLHP 15 12 12 ........39
BOX JUMP 16 17 15 ........48
PUSH PRESS 16 15 15 ........46
ROW 14 15 14 ........43
______________________________________
87 81 79 TOTAL=247

364 - subbed seated rows for row machine, so i subbed reps for calories on rows too.

subbed 60lb low lat row for rower
137
135
131
total=403

as rx'd

123/99/86

308

Lost count but last round was 105.

33/m/210/6'5"

WB 30 23 22
SDHP 15 12 10
BJ 33 25 24
PP 23 21 20
RW 19 13 13

Rd. 1 - 120
Rd. 2 - 94
Rd. 3 - 89

Total - 303 (2 under PR)

wall ball
SDLHP 75#
Box Jumps
Push Press 75#
Kettlebell swings 50#

1:134
2:112
3:111
Total: 357

438 bitches come on aussie come on
3 rounds rxd

27m/6'/230

CFWU 15x2

W 27 25 25
S 25 25 20
J 20 20 20
P 13 15 11
R 30 20 30
Total 326 (first FGB, Good Stuff)

WB 12# didn't have 20#, Jump 24", and Bent over row with 75# no row machine.

Happy Veterans Day everybody!

12# WB: 25 21 20
SDHP, 45# 15 10 8
BJ(12”?)8 8 10
PP 45# 10 7 5
subbed 26# KB swings 10 10 14
Glad it's over, but what an awesome workout!

309

Anybody have a link to reputable research that the elderly can increase muscle mass and strength, rather than just maintain? Thanks.

38/m/190
sub run for row

did this same wod with run sub on 7/21/07
@ 371 reps

today
371...what gives?

12# WB: 25 21 20
SDHP, 45# 15 10 8
BJ(12”?)8 8 10
PP 45# 10 7 5
subbed 26# KB swings 10 10 14
Glad it's over, but what an awesome workout!

forgot to post total: 181 (would like to have counted calories for last round but don't know what that would have been so counted reps instead)

M/22/6'2.5"/209

Had to use a 14lb. wall-ball, all I had...

Round 1: 23-16-13-8-19
Round 2: 21-12-18-8-17
Round 3: 22-14-24-9-15

Total: 79+76+84=239.

as rx'd except no row machine subbed jumping pullups

Rd. 1 - 131
Rd. 2 - 106
Rd. 3 - 116

353 total...no PR

Fight Gone Bad, As Rx'd
100,95,89=284 (PR)

WB 20/11/11
HP 28/20/25
BJ 41/29/31
PP 20/18/13
R 19/9/11

total 306

m/190#/33yo/6'

M/5'8"/38/155

Row: 17, 16, 15
Wall Ball 22,22,22
HP: 18, 20, 17
PP: 20,18,19
Jumps: 20, 17, 20

Total 283

Couldn't workout at the gym as it was closed for Remembrance Day. Went for a run ~5 or 6km. 26:30.

wallball (8lb med ball 9ft) 31 25 22
SDHP(65#) 21 19 20
Box Jumps(Rx'd) 17 19 20
Push Press(65#) 36 19 16
Row(Burpees) 12 10 10
Splits 117 94 88
Total 299

did monday's WOD today:
Five rounds for time of:
25 Inverted Burpees (subbed situps)
25 Pull-ups
25 Burpees

29:14

m/30/177

did not keep count, but was really winded afterwards! Good workout

303: row, PP, SDHP, wall ball, jumps, rest

M/39/6'/239

two hundred and seventy

Had to do it a bit differently because i don't have a rowing machine or 20 lb ball at my gym.

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 16 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 18" box (Reps)
Push-press, 75 pounds (Reps)

217 points total.

Jodi (F/30/107)

"Fight Gone Bad"

One round

Wall Ball - 31
High Pulls - 20
Box Jumps - 18
Push Press - 14
Row - 10
Total - 93

HORRIBLE EFFORT! This felt absolutely awful...worse than Fran. I probably should not have trained based on how I've felt the last couple of days. oh well...it only took about 25 minutes to recover. haha! sad... :(

25/m/5'11"/175

Wall plate 25#
Seated row 60#
120-120-117=357

well this is my 3rd day of being an internet crossfitter, 3rd day doing as RX'd at least....theres no organized CF happening at Fort Stewart....so I force a couple of buddies to go with me sometimes....after yesterdays they refused to go with me today, ha, and they are in much better shape than me.....but my fight gone bad into a score of 303
looking forward to only having to do PT tomarrow....
Happy Vets Day everyone

6'2"/M/193/32

Wall Ball 18/20/20
SDHP(55#) 20/15/15
Box Jump 20/20/20
Push Press(55#) 15/15/16
Row 15/15/16

Total 260

22/m/170

Did this yesterday at CF Vancouver. Score: 342 (PR), and I hated every second of it.

Did a hero workout today. Nate: 14 rounds + 2 MU

Row 18 19 20
WB 23 25 19
SDL 20 18 20
BJ 16 12 14
PP 16 15 16
Total 271
A lot better than the 235 last time. Most improved in the row, which I did first this time.
35m/170

M/6'4"/175/28

wall ball 30/20/20
sdhp (50#) 20/20/20
box jump 20/20/20
push press (50#) 20/20/10
row 17/17/5

total = 279

M/22/6'1'185

Subbed burpees for Row, 16# wall ball

round 1: 30 20 30 20 16
round 2: 20 15 25 20 10
round 3: 20 15 20 18 12
TOTAL: 70 50 75 58 38

FINAL SCORE: 291

Goal was 300 but still happy considering this was my first FGB.

Did something like FGB yesterday (deadlift, push press, box jumps, rowing) so did this instead:

"The Unknown Soldier"
Pullups
Ring Dips
Burpees
21-15-9
13:50

Happy Belated Birthday, Marine Corps.
Thank you, Vets.

First day of starting Crossfit; not a bad way to start. Made it through strong but definitely felt it walking back.

I'm looking forward to a successful Crossfit career.

m/26/178/5'11"
rx'd- 387(PR)

M/5'8"/170/24

thruster (45lbs) 35-24-25
sdhp (20kg) 12-10-9
box jump 25-22-22
push press (20kg) 22-12-12
row (75lbs t-bar) 49-35-30

total = 344

15# Wall-Ball sub'd for 20# Wall-Ball
50# DB Swings sub'd for Rows
everything else as rx'd

lost count during the 1st and 2nd round
got in the 80 rep range the last round

Is there an official substitute for rowing? I noticed that some have subbed using burpees, running, KB (this seems to immitate some of the rowing muscle involvement), and others. Don't yet have a rower at home. Thanks for any assistance.

346 as rx'd, down again, unless I'm mis-reading my chicken scratches. 361 a PB last year.

My CrossFit-life-long struggle with FGB continues. I fly out of the gate every time and then die a horrible death by the second round. It's always the box jump/push press area that does me in and I'm finding the shoulders are fatiguing way sooner these days.

At this point in my training I'm trying to focus on just doing the best I can each WOD and not get hung up on numbers but it's tough with FGB because I just want to do better so badly. I'm going to have to work on a better strategy so I don't fly and die so hard, if I could just average 23-25 reps/exercise I'd be golden.

Our team so far today...
Shane: 239
Sunny: 222
Jessa: 185

Solid efforts by a good team...I am proud of them.

Now to the evening crew...

347 points. That was a monster!!

347! That was a monster!

Sub jump pullups for row ( same as last time)

First time doing FGB got 188

Today, 270.... I'm happy with the increase

Sumo Deadlifts - 58
Box Jumps - 51
Wall Ball - 53
Push Press - 37
Jumping Pullups - 71

Long Time Since I've Posted
First Time Fight Gone Bad
(did my best subs for what I've got to work with)

40# DB Thrusters for Wall Ball
75# SDHP
Box Jump 18"
75# Push Press
75# SDHP for Row

20+19+20+15+15
13+13+15+15+10
15+15+15+13+15
TOTAL=228

Followed with 30 Knees to Elbows and some skin the cats. I hurt, but good.

M/34/5'10"/200lbs.

No rower. Subbed running on treadmill and counted the calories for the row portion.

#1 - 130
#2 - 123
#3 - 116
Total = 369

301 Total Points

It was my first time and I was gassed during the push presses.

30yo M 175lb 5’10”
CFWU x 3; 10 pull ups, 10 ring dips per round.
Sumo deadlift high-pull 45lbs x 5-5 Push Press 45lbs x 5-5.

Wall-ball, 20lb ball, 10 ft target: 22-22-22
Sumo deadlift high-pull, 75lb: 15-15-15
Box Jump, 20" box: 17-17-15
Push-press, 75lbs: 17-17-15
Row (Calories): 17-12-11

Total: 249

Foam roll after
Compared to 080907: 222

45/182

I've always wanted to do "Walking Diane" since seeing Adrian's video about a year ago. Today seemed like the day to give it a try.

21-15-9:
225 lb Deadlifts
Handstand Walking, in meters.

I marked off the distances, mainly a 15' path. The 21 meters took 4 lengths plus 9', the 15m took 3 lengths plus 4' and the 9m took 2 lengths.

Then deads were unbroken, the handstand walking went well, usually getting between 3-6 feet at a time. It took 11:55 and was nowhere as elegantly done as Adrian's or even remotely close to his time but it was a goal for me and I'm pleased to have hit it.

As rx'd Total score 242

I think I have a new favourite WOD, this was my first experience with Fight Gone Bad and I loved it. 7 weeks now on the program, down 10 kgs and up about an inch in my arms since starting. Thanks for a great program coach!!

Wow I got a cameo in todays video clip, notice how I expertly navigate the "get up and down" scene!

male 36 y/o, 149#, 68"

WOD
Wall ball 10#ball, 32+31+25=88
Sumo DL 75#, 13+11+12=36
Box Jump (second stair in garage), 15+16+13=44
Push Press 75#, 11+12+12=35
Row (two 20#dumbells squat/pick up and lift to shoulders as sub for row) 16+16+20=52

Total 255

"Fight Gone Bad!"

Three rounds of:
Wall-ball: 28, 23, 25
SDHP: 30, 25, 30
Box Jump: 15, 15, 15
Push-press: 25, 25, 25
KB Swings(1.5 pood): 15, 15, 19

Total: 330

light wu

081111 182 45 thrusters & 18" "bench jump"
080329 202 first time as rx'd

Fight Gone Bad:
WickNasty
Wall Ball 26/20/15
SDHP 19/15/12
Box Jump 22/24/15
Push Press 13/12/15
Burpees 11/6/8
total: 233

K.C. the sunshine man
Wall Ball 34/22/18
SDHP 22/12/12
Box Jump 22/20/12
Push Press 16/14/11
Burpees 10/10/8
total: 243

328. Subbed 20 lb dumbell thruster for wall ball. 30 points off my pr. Next time.

WOD

As Rx'd
Total = 260
Previous = 237
Want to work my way back up to my previous PREVIOUS PR of 300. I wanna be in the 300 club again!

Did my pushies for the day :D

Worked up to max weighted pull ups 85pd.. 10,9,8.........kb snatch each arm 35# pu's and pull ups. time 12:20

So I got a testimonial for crossfit...got complimented the other day by a few random ladies on my 'Chippendale' physique.

M/23/205

RxD 412

Pr

Rx - 312 (PR)

Heck of a week to start following the WOD's, but I'm between seasons of other sports, so what the heck... first ever FGB

Mod 12lb ball for 20 (its all I have) so I figured I'd cut the ball total in half.
Did burpees instead of C2 since I don't have one. All else as specc'ed

WB 34/27/25 = 86 / 2 = 43
SDHP 19/15/14 = 48
Box 33/27/28 = 88
PP 10/11/12 = 33
Burpees 10/7/11 = 28

M/39/74"/220# Oakland CA

Yesterday was harder

Total: 211
Subbed 45# thrusters.

Had 2 minutes left on clock at end. Seems that I forgot that we rested for 1 minute between rounds. That would have helped in two ways: get some rest and allow for time to change out weights on bar 75# to 45#. Still only 4 less than last time.

Changing weights killed too much time. Need to invest in another bar or a 20# dynamax ball.

Thanks to all those who have served.

Thanks Lauren and Coach for another great cycle.

as rx'd 280, PR is 293

We did "Storm the Beach" at Spark Sport Conditioning in honour of Remembrance Day.

300m row
100m run
25 PVCOHS
100m run
25 PVCFS
100m run
25 PVCBS
50 Kettlebell Shovel
40m Bear Crawl
2 rounds.
20:15

1st round 35 25 40 30 18- 148
2nd round 30 20 35 30 15- 130
3rd round 35 20 30 25 16- 126

grand total: 404

New PR! I am so pumped about this! old PR was 367. super pumped.

did my own version of FGB don't know if anybody has thought of this but any feedback would be appreciated.

3 rounds, 27 reps w/ a 1 min break after 1st and 2nd round of:

SDLHP (65#)
Vertical Leap
Push Press (65#)
Thrusters (20#)

19:39 (including 2 mins of rest)

plus no crazy timers and whatnot.

-dave

23/m 6'3" 245 lbs.
today: 454 total reps
previous: 407 total reps

First time as rx'd, not subbing jumping pullups for row:
126
102
87
Total 315
Decided to try and pace this a little. First round I tried for 25 of everything, but if had time, stopped at 30 and used the rest of the minute for rest. Round 2 and 3, I stopped each exercise at 20 for rest time, of course by round 3, it was pretty much just survival. Seemed to help, my points are up from last time.

228 PR

M\44\190

Much improved, 234 total

F\40\150

Also improved, 221

F/22/5'6"/140

WOD

As Rx'd
Total = 260
Previous = 237
Want to work my way back up to my previous PREVIOUS PR of 300. I wanna be in the 300 club again!

Did my pushies for the day :D

subbed 45lb thrusters for wall ball and 45lb sdhp for the row...I know...did sdhp twice but that was the sub on the FAQ sheet...Total was 304...niceee

Thanks to all you veterans out there....

m/23/215/6'3''

21/M/5'6"/160

First time with FGB!
As RX'ed
Wall Ball 35, 27, 28
SDHP 21, 20, 17
Box Jump 27, 31, 31
Push Press 22, 24, 27
Row 17, 18, 16

Grand Total: 361

M/21/6'1"/235

CFWU x 3

Round 1: 102
Round 2: 100
Round 3: 70

32/225/6ft

78, 88, 71

total 237

Today was first day i ate clean diet. Following a body for life type diet. 6 meals a day, protein and carb at each meal.

meal 1
yogurt, scoop of whey
meal 2
bananna, 1/4 lb turkey
meal 3
orange, 1/4 lb turkey
meal 4
yogurt, 1/4 lb turkey
meal 5
sweet potato, 1/4 lb turkey, small salad
meal 6
4 strawberries, 2 scoop whey, yogurt

I plan to get down to 200 by New Years Eve.

Round 1: 152
Round 2: 116
Round 3: 117
Total: 385

Looking forward to this rest day.

m/41/163/6'

as rx'd

rd1: 23, 25, 23, 25, 14
rd2: 25, 19, 20, 16, 12
rd3: 18, 16, 17, 21, 14

37M/5'10"/166#

Warm-up: 3:05 row (681m); CFWU (11x1); Burgener WU.

As Rx: 338 (142 + 99 + 97)

Cool-down: hamstring stretching; foam roll.

Off PR by 31 pnts. Hit a wall after R1.

M/43/6'1/195

338 as Rx (PR-343)

A paltry 238. At least I can say this is the first time I haven't had to do this workout in the globo gym. It's nice to just walk out into the garage and be able to do a WOD the way it was intended. The only thing that was as rx'd for women was the wall balls. I've been waiting for the med ball I ordered to show up, so I had to use a pathetic 4-lb ball. I probably should've done thrusters instead.

Man, I really sucked today

206 (70 off my PR - wtf?)

Started on wall ball. This is actually the first time I've started there, and it kicked my butt. Used a 20 lb ball to 10 foot target. Used 24.5 barbell and 20" bench for box jumps.

subbed 45# thruster for wall ball:

Push Press 23+20+18=61
SDHP 16+16+16=48
Box Jumps 21+22+18 =61
Thrusters 15+19+15=49
Row 15+19+16=50
Total is 269, 8 better than my previous score of 261. Thinking I will blow past this once my foot is completely healed.

as Rx'd

Round 1: 143
Round 2: 117
Round 3: 123
Total: 380

beat previous PR at the fundraiser(8 ft wall ball) by 58

just wanted to chime in because it's been about 12 hrs since i did the wod, my first time doing FGB and i am already getting damn sore! i'm usually a 24 hr guy as far as soreness goes, what a wod!

Location Starkville, MS time 5:40 p.m. central ...
Crossfitter's get kicked out of the facility. After having set-up for Fight Gone Bad and waiting for others to arrive, the assistant strength and conditioning coach at the facility approached us and said that it was a liability for us to do the workout there, and we must leave. Now we are doing workouts in the living room!!!

first fight gone bad. great wod

i screwed up on sub for wall ball - did thrusters w/ 40# db instead of 20#ers

rd 1 - 85
rd 2 - 80
rd 3 - 75
Total 240

301 as rxed
(286 last time)

3rd F G Burpee (no rower)as rx'd

m/28/180ish

started on box jumps each time
108 repetition increase in 8 weeks

1st= 200
2nd= 266
3rd= 308
4th= ???

29/f/115

4 mile run on treadmill

body way too messed up from this weekends workout to do anything at all. can't even hold the bar in a rack postion let alone but any weight on it.

M/35/5'10"/180

Substituted 35# DB swings instead of the row...
Not sure how to convert the two

Anyway with the swings, total of 409.

Greater love has no one than this, than to lay down one’s life for his friends. —John 15:13

In memory of heros who've bled in the name of preserving Freedom, we are grateful.

As Rx'd: 403 (previous on 9/27; 366)

Goal: 450

Very insightful message about a WWI veterans memorial in Australia: http://www.rbc.org/devotionals/our-daily-bread/2008/11/11/devotion.aspx

subbed 20# DB thrusters for WB, 24" box for BJ & Burpees for RW. Otherwise as rx'd:
30,25,30,30,15=130
25,20,23,25,12=105
25,20,18,20,10=93
total=328

wow! these are ridiculous... me and my friend started yesterday and we could barely drive away! its a really good thing we're still teenagers

32/f/5'4"/130

PR today! WOOHOO!

FGB as Rx'd for women:

WB: 15/10/12
SDHP: 25/21/23
BoxJmp: 40/33/31
PP: 35/23/19
Row:12/12/12
TOTAL = 323 (previous PR 304)

Happy Day!

M/42/212

Good improvement over last time except for box jump. Was bummed our untill I realized I used the 24 inch box instead of the 20. If not for that I would have had around a 368 or better.

Wall Ball 34-27-25 "five more than last time"
Sumo Dealift 27-22-20 "four more than last"
Box Jump 23-19-16 "nineteen less than last"
Push-Press 24-23-20 "three more than last"
Row 25-22-22 "one more than last"

Total 349

One hour spin class and then FGB.

Total: 205 (PR) (WB - 16#, SDHP & PP - 45#)
Last time: 174 with 40#

Hurting from yesterday.

Subbed pull-ups for rows.

228

Aloha,

Jordan

M/40/180

I could throw so many asterisks at this post that it would never make it to the site, so I'll try to be brief: the ball was only 15 pounds and the rower was 40 yards away from the other stations so I stopped the clock on the jog over, which put me at an unfair advantage to the folks who were jumping quickly from station to station. All that said, this is the first full cycle of workouts I've done in almost a full month because of the shingles. Sniff sniff. I was happy to do the work, if not thrilled with the score.

WB: 25/20/20
SDHP: 22/20/20
BJ: 16/16/15
PP: 25/222/20
ROW: 22/20/15

Total: 288

More better faster

last time we did FGB my score was 184-
my score today was 211!
thats a huge improvement! i did the Rx wt each time.
still sucks! it dosent seem to get any easier!!!

From 080625:
15# dumbbell thrusters 20/11/11
SDHP 30# 14/11/11
14" Box Jump 7/9/8
Push Press 30#: 11/10/11
Row: 6/6/6
Total: 152

Today: PR's across the board (weight and reps)

5 kg Wallball: 20/20/18
50# SDHP: 12/12/11
14" Box Jump: 15/16/15 (rounds 2&3 mix of steps and jumps)
50# Push Press: 12/12/13
Row: 12/11/8

Total: 207

221

33/F/5'10"/150

Funny story. I've been a little under the weather this past week, and this morning I decided to forgo FGB and do a less-intensive WOD, so I did "Christine" in 12:01.

This afternoon, as I was coaching FGB, I decided to jump in with the next group and "just do one round." Hahaha...you see where this is going, right? So my first round went pretty well, and I figured I'd just go ahead and do a second round, coast through it with 20 reps per exercise (10 on the row) and call it a day. After the second round, I was told I was within striking distance of my PR. Dammit! Now I have to finish! Even with my slacking off during the second round, I managed to finish only 8 reps shy of my old PR...sick, second workout of the day and everything. Funny!

Women's Rx (55# PP & HP, 14# ball, 10' target)
PP: 42, 20, 30
Row: 12, 10, 8
WB: 20, 20, 20
HP: 20, 20, 24
Box: 20, 20, 22
TOTAL = 308

26m/159

Subbed 20lbs thursters for wall ball

Round 1: 73

Round 2: 75

Round 3: 72

Total score= 220

Good Evening All,

Did
21,15,9 of
225 DL
HSPU

7 mins

Semper Fidelis and God Bless

33/M/178/6'00"

Fight Gone Bad: 286

(pr is 305)

22-226
diff. wod today from crossfithel
10-1
KB swings 70
Paralette Push ups on 18" box
box jump 32"
Wall Ball
Double Unders (x2)
19:47

233

Second time doing FGB

I have not been getting the proper meals in. School and coaching is hard to balance.

Well, well, well....my first FGB! Loved it! Had to sub 35#DB swings for rower, but everything else as rx'd: Total=334 m/33/6'/229

WB (10 lb): 25,21,20=66
SDLHP: 20,21,20=61
PP: 30,20,20=70
BJ: 20,20,20=60
Bike - no urg, stationary bike w/o calorie counter

total reps:257

364 as rx'd (previous PR was 355)
WB 25/22/22
SDHP 23/23/25
BJ 25/24/25
PP 41/42/37
Row 11/10/9
Fell apart on the rower. Went nuts on the push presses - know that I can make up some serious points there.

M/36/5'11/175

Round 1 - 137
Round 2 - 112
Round 3 - 112

Total - 361

cfwu x 1

3 rounds
1 minute rounds
15 second break after each exercise
1.5 minute break after each round

12lb wall ball 9ft target (30, 30, 31)
75lb sumo deadlift highpull (20, 20, 20)
20" box jump (30, 30, 30)
75lb push press (25, 25, 25)
row #5 (15, 15, 15)

Total: 120+120+121 = 361

20/m/6'2"/195 lbs

As Rx'd:
113+97+86=296 (PR)

Subbed Double Unders for Rower (no rower). I suck at DUs. I got 11/11/17. Killed my total.

Total- 338.

Not too terrible for 1st time.

304 PR up from 297. Started with wall balls. Need to cycle faster on the box jumps

M/19/5'11"/160

Subbed 45 pound thrusters for WB
SDHP and PP are my weak spot

Total: 216

#318 Johnathon

Great numbers but, since when do they allow 15 second breaks in the middle of a fight.

M/35/6'1/192
As rx'd

Total: 332
PR by 33 points.

The war ended on 11th hour of the 11th day of the 11th month of 1918.

To honor the Veterans, the workout for the day was as follows for CrossFit Moncton:

In 19:18, complete as many rounds as possible of:
11 Box Jumps
11 Dumbbell Swings
11 Lunges

Finished 15 rounds

Thank you to all those who have served or are serving our country!

used 135 thrusters for wall ball
135 for sdhp
22 inch box for jumps
135 for push press
under hand pullups for rowing(counted reps not calories)

round 1: 50
round 2: 42
round 3: 36
total: 128

under less than my best, but 10 times as hard.

Vance

M/145/42

row-15/18/17
wb-25/23/21
sdhp-18/15/15
bj-25/22/20
pp-18/15/15

total-282.....sorry showing

M/39/5'6"/193

Second time doing this. Thought I did worse, but looking back, I may have done better. May - because I originally used an 80# grab-n-go bar... this time, I actually loaded a bar to 75# as prescribed.

WB 32/32/32
SDL 16/16/17
BJ 27/24/23
PP 20/18/12 (totally ran out of gas here)
ROW 14/12/12

- 307

Previous score - 289

WB 31/23/30
SU 19/14/13
BJ 27/28/27
PU 12/14/15
RO 12/12/12

On WB - did better
On SU - did a little better
On BJ - did worse
On PU - did better
On RO - did a little worse

Except for wall ball, I could attribute the sumos and push jerks being better because of the 5# difference.

Otherwise - I haven't made a lot of progress. I actually felt pretty weak throughout. I took a few short breaks when needed - but I mostly kept them inside the 1 min. limit for the exercise. Mostly...

Geez...

as rxd....308...jb

As r'xed.

Score: 263. God awful score, I'm super pissed with this. Could not pull it out tonight.

May you all be blessed with peace, love and grattitude. My warmest regards to all soldiers
here and gone. To all the innocent men, women and children taken before thier time.

I love you all.

Sincerley,

Marc St.Jules

m/26/5'10''/195lbs

subbed double unders for box jumps
360 total reps

First time doing FGB (and wall ball), in a weird way i think it may be my fav. workout.

subbed a 70# kb swing for a rower, which I think actually made this harder...

1= 111
2=100
3=95

total 306

Hope to smoke this next time with a rower.

FGB, subbed 2 pood KB swing for rower, 309

115, 98, 96; not a PR, but I worked hard enough to get pukie into the same room. Never fails to humble! Paul

Charity-
sub'd 16# WBS, 53# PP & SDHP
WBS-30-30-27
SDHP-25-25-22
BJ-28-26-26
PP-33-33-32
Row-15-15-14
Total-382

M/30/70"/185

Warmed up with jumping rope, cals.

Substituted burpees for rowing and 15lb med ball.

WOD: 144, 133, 124

Total: 401

F/20/135

20lb Thrusters: 46, 29, 36
40lb SDHP: 25, 28, 19
20 inch B.J: 28, 29, 24
40 lb Push Press: 26, 30, 34
Row For Reps: 40, 42, 42

TOTAL: 477

My total seems ridiculous after scrolling through the comments, I guess it's finally time to up my weight.

I did this at they gym so other than being looked at because people thought I was crazy, people also got in my way which gave me rest at points where I should not have had it. Good freakin workout!!!!!

As Rx'd

Wall 21/18/15 = 54
Sumo 13/10/9 = 32
Box 17/13/11 = 41
Push P. 13/14/14 = 41
Row 16/15/14 = 45

Total: 213

12 reps better than last time

M/19/150/5'8"

Fight Gone Bad, as rx'd: 255 points, 15 rep pr

M/25/6'1/175

WOD: subbed

12# Wallball
75# SDHP
Bench Jumps
75# PP
Rowing Machine

Wow. Legs were absolutely destroyed after bench jumps each round. They were all wobbly when I would lock out on PP. Caught my breath at the 30 sec. mark on each exercise. Would like to go all the way through next time.

m/36/190

sub 24kg kettlebell swings for rows

Wall Ball 25/27/25 =77
Sumo 17/15/13 = 45
Box 17/20/15 = 52
Push 10/14/14 = 38
KettleBell 17/14/16 = 47

Total: 259

WALL BALL- 25# (in garage, so not thrown as high but used heavier ball than usual)
SDHP- 75#
BOX JUMP- 20"
PUSH PRESS- 75#
KB SWINGS- 1.5 POOD

TOTAL- 410

My first FGB...

subbed pullups for rowing, 12lb medicine ball for 20lb

Total: 265

you guys over 400 are killin me

WB - 36/32/34
SDHP - 27/23/24
BJ - 26/22/24
PP - 26/27/27
Row - 23/21/20

Total - 392.

Have a hard time moving from one ex. to another..so not COMPLETELY as Rx'd...things way too far apart in the gym, and not PR, but i think i miscounted last time

Wife:
WB - 23/25/22
SDHP - 19/20/14
BJ - 21/18/18
PP - 15/14/9
Row - 9/10/11

Total - 248 , PR by about 23

m/37/187/70"

Went to CF Lorton today.

"Josh"
10:34

Did 12 rounds of 5 HSPU, 12 Pullups and 25 squats today.. good workout after "three bars of death" on Monday.

Little funny story.
I was sitting here scrolling through the comments when I fell asleep (it's been a long day). As I was drifting off, I was envisioning working through figuring out the butterfly kip. I started knocking some pullups out in my dream until I suddenly woke up when I threw the mouse off the desk! Haha, you can tell you drink the kool-aid when this starts happening!

FGB... third time...
319 today... not as good as I have done. Other scores 325 and 320....

I guess I am just getting old and fat....somewhere I got to find 10 more reps.

Male, 43, 6 foot 2, 200lb

342 as rx'd
shoulders still very much tired from yesterday which I think hurt my performance

23M/5'10"/168
30lb Thruster 23/23/25 = 71
75lb Sumo 14/10/11 = 35
Box 22/17/17 = 56
75lb Push Press 11/10/10 = 31
35lb Kettlebell Swing 22/19/25 = 66
Total = 259

22F/5'2"/120
10lb Wall/45lb Sumo/Squat/35lb Push Press/25lb Kettlebell Swing
10lb Wall 36/33/26 = 95
45lb Sumo 16/18/13 = 47
Squat 40/39/34 = 113
35lb Push Press 17/16/15 = 48
25lb Kettlebell Swing 18/17/20 = 55
Total = 358

Note:
- No 20lb medicine ball so did 30lb thruster.
- Wife can't jump did squats.
- No rower, did Kettlebell Swings.

297 without calories, plus a total of rowing 770 meters

I'm excited, today I crossed off another 2008 CF goal and finally broke 400. My stomach was making puking noises every time I balled up on the last row. Fun.

M/168/31

406 rx'ed. Next time I do FGB I'm wearing a 20# vest.

CFWUx3
As Rx'd; subbed 40# thruster for WB
303

m/41/184

FGB: subbed 40"bb thrusters, 18" box

TH: 30/25/25
SDHP: 13/12/12
BJ: 15/15/15
PP: 20/20/20
Row: 12/10/10

total: 254

30/m/195

round 1: 33/24/33/25/15 = 130
round 2: 30/18/28/20/13 = 109
round 3: 25/20/23/17/14 = 99

TOTAL: 338

38/M/180/6'

FGB tomorrow

OHS (5-5-5-5-5) 125-130-135-135-140
WT'D Pullups (5-5-5-5-5) 35-45-45-45-45

Still smoked from yesterday. Had to use 15 lb ball instead of 20 (none available). Did about 15 to 20 on WB and BJ. Did between 10 to 15 on the rest. Had to sub burpees for rower. Too many sets and reps to count.

Had to sub rower with 55#dbell/kettlebell swings
and after second round, gong went at the fire hall so I did another two rounds when I got back

wall ball 26/23 32/27
sdhp #75 30/30 30/28
box 25/25 30/30
push pr.#75 30/28 30/26
dbell swings 20/17 20/18

Awesome workout, gassed at the end but felt good!!!
Will never go back to any other training program.

M/40/220/5'11"

sub'ed 75lb thrusters for w-b

round 1 20/20/25/25/12
round 2 20/20/25/25/16
round 3 20/20/25/25/21

total 309

M/23/151 GregAWu

BoxJumps(20") - 35,25,24
SDHP(75#) - 20,17,15
WallBall(7kg) - 24,18,14
PushPress(75#) - 20,18,17
Row - 18,18,17

Total: 300! Finally, PR.

M/36/5'7"/180

today was FUN!!!

CFWU

RD 1
wall ball (reps)20
sdhp (reps)24
box jumps (reps)19
push press (reps)12
rowing (cal)10

total 85

RD 2

wall ball (reps)19
sdhp (reps)22
box jumps (reps)18
push press (reps)13
rowing (cal)10

total 82

RD 3

wall ball (reps)19
sdhp (reps)20
box jumps (reps)16
push press (reps)13
rowing (cal)12

total 80

Total Score 247

228

subbed 45lb thrusters for wall ball at the globo gym

Sick- no work out.

20/M/172

No rower so replaced with "1/2 burpees" (no pushup)

Score - 321

played 2 hours of pick-up basketball. make this one up tomorrow

M/42/195/5'11"

as rx'd

rd 1: 25,16,18,19,14 (92)
rd 2: 22,17,18,19,13 (89)
rd 3: 23,16,17,18,13 (87)

Total: 268

22.m.136.65"

as rx'd
257
*Used 25lb plate in place of med ball and stopped time to run to rower and get situated... i don't know how to rate this... i guess (PR) under these conditions...

Last Time:
FAILED!
*was way too busy in the gym today got interrupted
no medicine ball. tried to use backpack. very awkward. got ~90 first round.

Soooo Last Last Time:
261
*except med ball used was 12lbs

Subbed thrusters for wall ball.

Kept the clock going while running to the other room to hit the row.

rd 1: 36,27,18,22,14 (117)
rd 2: 25,19,15,15,11 (85)
rd 3: 22,18,9,18,15 (82)

Definitely need to work on those box jumps, but very solid workout.

Was working out at the Coast Guard base again; wanted to take advantage of their rope and heavy bags, so I made up a workout:

5 rounds of:

15' rope climb
10 kettleball swings w/ 1.5 poods
100 jump rope skips

16 minutes; tore the hands up pretty good on the last two rope climbs.

Then jumped rope, shadow boxed, and worked on heavy bag for another 20 minutes.

29m/156/70"

subbed burpees for rowing
Rd 1 30/15/20/25/15
rd 2 28/15/25/20/13
rd 3 26/14/26/17/13
= 302

Colin
rd 1 30/25/20/21/14
rd 2 29/16/25/9 /10
rd 2 28/14/26/16/10
= 293

M/25/165/5'9"

Had to use an 18" box and a 12lb. medicine ball, everything else was as rx'd

rd 1: 34, 31, 39, 18, 16 (138)
rd 2: 31, 21, 37, 27, 16 (132)
rd 3: 31, 18, 42, 22, 16 (129)

total: 399, so close to that infamous 400 I could taste it...

Wall ball is 12# thats all we have, but we do a 12 foot target. Bar was 70#.

WALLB 40 35 31
SDLHP 30 21 22
BOX J 20 23 20
PPRES 25 21 19
ROWWW 12 8 13
127 108 86= 321

Kai #79: I think it depends on the flexibility of your elbow. If you lock your elbow and this is a somewhat hyper extended position, then I think that's all you can do. My elbow doesn't reach that position, so it's a non-issue, but if yours does, I think the question should be is it a safe and/or stable position?

rd 1: 26 15 15 12 14
rd 2: 26 15 16 11 15
rd 3: 12 8 10 11 11
total: 217

used to training in an airconditioned gym, and today it wasn't working and was very warm in the gym. felt faint and dizzy towards the end of the 2nd round so i slowed down the third round. disappointing!

Subbed 75# thrusters for Wall-ball

The rest was as RX'd.

293. I was fairly disappointed that I didn't hit 300. I think I would have with wall-balls.

30/ female/ 135 lb.
no row machine so did seated row at 60 # pull
also no 20 # ball, so did 20# thrusters
did 24" box jump

rd 1: 35 17 15 10 26
rd 2: 10 15 11 11 19
rd3: 20 10 13 10 27

Happy Veteran's Day - SEMPER FI. Fight Gone Bad is good Veteran's Day workout (334 total) subbed 20# DB thruster for wall ball and squat jumps for box jumps. then hit C2 interval workout from crossfit endurance (1min on/1 min off, 1 min on/50 sec off, 1 min on/40 sec off, 1 min on/30 sec off, 1 min on/20 sec off, 1 min on/10 sec off, then go back up the ladder until you finish with 1 min on/50 sec off/1 min on).

40/M/153

Warmup-1k row(3:54) and light movements from the wod. Subbed thrusters for wallball and burpees for row. Last x: 190 This time:

Thrusters: 26/21/17=64
SDHP:17/13/10=40
Box Jump: 16/13/13=42
PP:12/13/13=38
Burpees:11/10/10=31
Total:215(PR by 25)

29/m/220

total - 311 (PR)

Wallball (6lb) 23 20 20
SDHP (65lb) 10 10 10
Box Jump 15 15 15
PP (65lb) 10 10 10
Sub Air Squat 20 20 20

Total 228

This was a rough one for my 1st Crossfit WOD. Probably not my best showing, but I am out of shape and I subbed Row with Burpees and used 55lb bars instead of 75.

Round 1: 30, 20, 15, 15, 5 = 85
Round 2: 20, 13, 5, 10, 3 = 51
Round 3: 20, 12, 10, 13, 6 = 61

Total: 197

Hopefully better showings when I get in shape, I hate Burpees.

36/M/6'/200#

total: 265

First time doing fight gone bad. All I can say is WOW

As Rx'ed

Total - 287

Trying to workout minuse the pre-supplements, 1st time doing so in about a month, i wanna get clean from my addiction haha

23/M/5'9/155

Subbed 20# dumbbell thrusters for wall-balls, else as Rx'd

Wall-ball: 26/20/18
SDLHP: 13/14/12
Box Jump: 28/28/29
Push Press: 17/14/15
Row: 10/11/13

Total: 268, followed by collapse

091111:
WB: 23 20 19
SDHP: 13 14 10
BJ: 21 22 23
PP: 17 15 12
Row: 13 14 19
Total: 255 (3rd FGB)*New PR

080907: 233 (2nd FGB)

080825: 196 (1st FGB)

Fight Gone Bad...

June: 225
September: 246

Today: 300 (PR by 54 points)!

WB- 44,44,41
SDHP-22,21,21
BJ-28,25,29
PP-24,25,25
Row-20,21,20

Total= 410 reps

M/39/205#/6'3"

Total: 270 using 15# medicine ball. One mile trot at 7 mph for warm-up. Last 5 reps on 20" step felt like I was trying to jump over a car.

How do you guys avoid the C2's display shutting off? By the time I get to the rowing, it's shut down, and I lost a lot of time that way.

m/31/230/68"

subbed thrusters for wall balls
subbed push ups for rowing

276

sub 3 1min rds of:
SDLHP 65#
Box Jump 20
PP 65#

135reps

M/26/170/5'11
WB: 20, 22, 23
SUMO: 20,20,20
Jump: 15,15,15
MP: 20,20,30
ROW: ? ? ?

Total of Top 4: 240

subbed KB swings for row. everything else as rx'd

Wall-ball 40/32/30
SDHP 20/17/15
Box Jump, 20" 19/20/18
Push Press 20/15/12
KB swings 35# 25/14/12

total:309
21/M/6'/172

M/26/6'4''/225lbs
WB: 34,32,29
SUMO: 30,28,30
Jump: 28,19,16
MP: 31,22,18
ROW: 11,9,8

Total:345 (pr by 10--I'll take it)

24.f.5'4''.115lbs

WB (12lbs): 25,26,25
SUMO (25lb bar): 34,29,37
Jump (16in box): 35,38,41
PP (25lb bar): 30,29,24
ROW: 8,7,7

Total: 396
(I'm upping her wts next time!!)

m/19/150/66"

as rx'd

got 370, way better than last time. next time I am getting 401 at least. My friends did this with me, one got 208 and the other got 266. Way fun.

23/M/6'1"/230

238

First FGB! Been skiing the past 2 days so missed Sunday and Monday, but quads have definitely been punished. Awesome WOD!

Basil Marko

Wall Ball 32, 30, 30
32, 25, 20
Sumo 21, 16, 15
17, 13, 13
Box Jump 20, 17, 19
20, 17, 18
PushPress 18, 15, 16
15, 12, 15

268 TOTAL

27 29 27
11 14 11
22 21 21
14 15 15
14 12 15

~15 seconds rest moving between exercises

$$$$$$$$$$$$$$$$$$$$$$$$$$

subs: wall ball-45# bb thruster
row- 45# bb sumo dl
20" box jump- 16" box jump

score-290

$$$$$$$$$$$$$$$$$$$$$$$$$$

As RX'd
score-210

push press tore me a new one.
box jumps sapped my energy.

308

30 points off my PR and I subbed 20kg db thrusters becuase I have no wall ball.

32/m/165

cfwu x2

subbbed 65lbs on sdhp, and push press. subbed thrusters of wall ball, did not have a 20lbs ball, subbed 24inch box jump, and subbed 45 sdlhp for rows..

total was 233 1st time to wod

used 20kg Thruster in place of wall ball....

***** 309 *****

Three rounds of:
thrusters, 25 lb dbs (50 lbs total) (Reps)
Sumo deadlift high-pull, 25 lbs dbs (50 lbs total) (Reps)
Box Jump, 20" box (Reps)
Push-press, 25 lbs dbs (50 lbs total) (Reps)
Row (Calories)

86 + 77 + 90 = 253

10 less than last time, ~10 lbs heavier on everything

Go Performance!
Go Crossfit!
GO KATE!!!

M/29/69"/160ish

First time doing this and I LOVED IT!!!!!

Needed someone to follow me around and record my reps... wasted a lot of time writing.

Got 275 though... not to shabby.
Happy Veterans day to all of the men and women that are making the ultimate sacrifice.

Hooah

327 total

45lb thrursters 50,40,35
75lb SDHP 31,20,20
Box jumps 21,20,17
75lb Push press 25,20,20
45lb SDHP 33,27,32

Total 160,127,124= 411 pr

previous pr was 374 but with treadmill instead of the 45lb sdhp, leight weights easier for me.

first FGB!

subbed 35# plate thrusters for wall ball
subbed 53# KB swing for row
screwed up and did shoulder press instead of push press. Dumb.

35, 23, 23 = 81
20, 15, 12 = 47
13, 11, 12 = 36
21, 14, 15 = 50
15, 13, 16 = 44

Total = 258

Sub/ Scale

10 Rounds
of
30 seconds/30 seconds/ 1 minute
of
65# Thrusters/ SDHP/ Rest

15/15, 15/15, 15/15, 15/15, 12/6, 1/1 (!!!), 5/5, 5/5, 5/5, 10/10

Total: 98/95

38/m/238

wb 30 27 23
sdlhp 17 12 14
bj 11 11 10
pp 20 15 17
row 12 10 10
239

f/26/105

total 267

2 reps off pr

was very hard for some reason, tough to breathe, heart beating WAY too fast... best exercise wall ball & box jump, worst was row at 9 cal per round. my SDHP suck too.

400 as RX'd
although I had to give myself about 5-10 seconds in between sets to write my scores down on the board and the travel to the row machine was a good distance so I made sure to get there as fast as possible but at the same time gave myself a minute for each round. my box jump and wall balls really helped out.

F 37/59kg/1,54m

FGB weight scaled to 2/3 in SDHP and PP and 8# WB.

32-30-24=86
25-20-20=65
13-11-10=34
24-21-15=60
12-10-9=31

Total 276

150 5'7.5" 33 yom

329(pr by 34)

wo at home so sub were-
45lbs barbell thrusters for wall balls
45lbs sdhp for rows-

these are standard subs for me so comparison is accurate-

big mistake for me to do hspu's(125 of them)as part of yesterdays personal mod to inverted burpees- shoulders were cooked and greatly effected push press #'s as well as thrusters, sdhps and rows although to a slightly lesser degree-

ready for more!

addition to comment 416-

note to self- use 20" box jump next time so see how score is effected- have used 24" on all previous FGB's-

401, DNF, 4.5 rounds....

Did the Hero WOD JT in honor of Veteran's Day.

"JT"
21-15-9, HSPU, dips, push-ups
23:19

Used self-assist HSPU (hooked feet over bar and pulled when pressing failed), but my form needs work.

Some time eaten up by transitioning across the ginormous globogym where I work, but the truth is I took advantage of it for rest time. By the last round, I was creepin' 'em out one at a time. Completely depleted.

Sub 45lb thruster for wall ball and burpees for row.
rd 1: 20,15,20,12,10
rd 2: 15,12,10,10,8
rd 3: 9,9,12,9,6
Total 178
Disappointed as I had 200 in mind on my first FGB but after a long weekend that involved a wedding I can only hope to do better next time.

total 297,

had to sub sdhp for rows, doing those twice per round is deadly.

third time i've done this one and been within 5 reps of 300--can't believe i can't get over that hump.

as Rx'd
262 points

up from 167 last time I did this! Nice!

24/m/245

as rx'd

Wall Ball- 12, 10, 10
SDHP- 22, 21, 21
Box Jump- 12, 12, 10
Push Press- 21, 24, 22
Row- 15, 18, 15

Total= 245

m/185/37
First FGB at prescribed weights and had the Privilege to do it with Coach Dan :). It was motivating!!

Round 1:
SDHP: 25
BJ: 30
PP: 20
Row: 13
WB: 10
Total: 98

Round 2:
SDHP: 17
BJ: 23
PP: 15
Row: 8
WB: 10 (Only six with rx'ed Squat)
Total: 73

Round 2:
SDHP: 17
BJ: 19
PP: 14
Row: 10 -did not strap in could have done better
WB: 10 (Only six with rx'ed Squat)
Total: 70

Grand Total: 241 (PR)

m/31/6'2"/185

296
as rx'd

too much distance between stations. faster next time

55# high pulls
10# wall ball
45# (forgot and did shoulder presses instead of PP)

200

Did a double Hero. JT and Griff. Happy Veterans Day.
29:57 total

20/m/167

F/42/5'6/124

scaled to 55# for PP and SDhp

196...

First time doing:
Did modified row...didn't add into score.

WB - 30, 20, 27
SDL - 23, 17, 15
BJ - 25, 20, 21
PP - 12, 11, 10

Total - 231

56/M/203
325 as rx'd
31, 26, 30
20, 19, 15
20, 20, 20
17, 12, 14
28, 26, 27

38/M/195/7000'

300 total
32/15/33/15/15

ran on the treadmill - no row machine

First time doing FGB with a year of crossfit behind me. I think it's one of those WOD's I always manage to leave the gas on for. You know, somewhere other than where the weights and timers are kept. Managed a better score than I anticipated.

250 even RX'd

Death to wallballs

259...no way to count calories, did 24, 20, 21 rows with 200lbs

m/28/6'1/193

as rx'd

285 reps

row for distance 255, 263, 252

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) SUB 3 ft target (low celing)- 34/32/29 = 95
Sumo deadlift high-pull, 75 pounds (Reps)- 20/17/15 = 52
Box Jump, 20" box (Reps) - 28/23/24 = 75
Push-press, 75 pounds (Reps) - 26/27/25 = 78
Row (Calories) SUB Run - 15/15/15 = 45

345
----------
Compare to 080907

Wall-ball, 20 pound ball, 10 ft target (Reps) SUB 3 ft target (low celing)- 33/32/31 = 96
Sumo deadlift high-pull, 75 pounds (Reps)- 16/14/12 = 42
Box Jump, 20" box (Reps) - 25/26/25 = 76
Push-press, 75 pounds (Reps) - 17/20/20 = 57
Row (Calories) SUB Run - 15/15/15 = 45

316

M 34/145/5'7"

subbed 10# ball
Rd 1: 41-24-21-14-11
Rd 2: 37-20-23-16-11
Rd 3: 39-21-26-14-11

Total: 329

subbed rowing for KB swings at 1 pood

373

296

this was my first fight gone bad...it was pretty great...i really, seriously, can't wait for it to come up again.

Forgot to post...

CFWU x 3 (rowing MUs instead of pus/dips, GHD SUs).

As RX'd: 250

60 worse than last time, thanks to vacation. Gotta work harder to get back up to speed.

First FGB
Subbed wall ball with 40 lb dumbell and rows with eliptical:

Rnd1 - 30-16-22-15-12
Rnd2 - 23-13-20-14-11
Rnd3 - 24-8-21-12-8
Total: 249

M/32/188/6'

Round/WB/SDHP/BJ/PP/row/Tot
Round1/26/24/20/24/18=112
Round2/23/20/19/20/17=99
Round3/21/20/17/20/17=95

Grand Total: 306

No rower, sub w/ burpees

wall ball: 28,20,29
sdlhp: 25,18, 16
box jump: 21, 18, 17
pp: 22, 17, 14
burpee: 11, 12, 10

total: 268

m 44 5'9" 181 lb

m/23/6'3/222

As Rx'd 324 - i cn braly br)dth...i loooovjkje corssfjit.

First FGB. Quick and painful, but fun. No rower, so I just did sdlhp with 45 lbs and counted the reps.

Round 1: 110
Round 2: 96
Round 3: 103
Total: 309

m/30/5'11/178

20# db in each hand thruster sub for wall ball,
Laying flat ring row sub for Concept II Row.

Wes: 287
46/21/21/16/16
30/16/16/10/13
24/12/19/17/10

Tom: 245
30/18/16/18/18
17/17/14/15/14
17/12/13/12/14

CO: Lost count for set 1
20/?/?/?/?
12/8/19/8/9
21/12/16/6/4

as rx'd:
1) 30,31,40,27,14
2) 27,20,30,25,11
3) 25,17,30,20,12

Total: 359, PR by 10

First Fight Gone Bad with a rower!! Usually sub 2x unders, which inflated my numbers. Ceiling a bit low over where the rowers were, probably 9'.

Subs: 50lb sdhp and pp
11lb medicine ball

21,22,20,17,15=95
20,19,20,15,12=86
21,17,22,16,13=89

Total: 270

100 Burpees instead of rows
89
81

297

sub treadmill run for row

311

P.R. by 22 despite very sore quads. Subbed 55# DB swings for rowing.

Wall ball, 68lb sdhp, 20in box jump, push jerk 68lb, row
21/11/15/10/15 = 72
18/10/19/10/17 = 74
16/11/21/10/18 = 76
total = 222
not a pr, but the bigger box makes a difference! (used to use a smaller box)

Thrusters, 44 pound: 36 - 28 - 24
Sumo deadlift high-pull, 75 pounds: 23 - 19 - 16
Box Jump, 20" box: 44 - 42 - 33
Push-press, 75 pounds: 23 - 19 - 20
Burpees: 14 - 16 - 13

Total round scores: 140 - 124 - 106

Total score: 370 (PR!!!!!)

Did this WOD the following day, but was still fighting a mild case of food poisoning. Subbed pull-ups for rowing, averaged about 15-20 reps per minute for each movement.

Round 1:
Wall Ball - 34
Sumo - 15
Box Jump - 22
Push Press - 26
Row - 15
TOTAL: 112

Round 2:
Wall Ball - 27
Sumo - 12
Box Jump - 20
Push Press - 19
Row - 12
TOTAL: 90

Round 3:
Wall Ball - 25
Sumo - 12
Box Jump - 19
Push Press - 19
Row - 14
TOTAL: 89

GRAND TOTAL: 291

Wall Balls (6 kg med ball): 28, 24, 16
75 lb Sumo Deadlift High Pull: 11, 8, 5
Box Jump: 33, 22, 26
75 lb Push Press: 9, 8, 8
"Rows" (50 lb lat pull down): 39, 26, 19

Wall Balls Total (68)
Sumos Total (24)
Box Jumps Total (81)
Push Press Total (25)
"Rows" Total (84)
Round 1 Total (120)
Round 2 Total (108)
Tound 3 Total (74)

Total Points: 302

29/m/5'11"/200

Felt sick yesterday when this was prescribed. So did it a day late. Sub'd burpees for rowing, otherwise as Rx'd.

1 RD - 133
2 RD - 114
3 RD - 104

total - 351 ( PR ) previous PR was 305

Pretty excited about breaking 350

wall ball 32 20 19
sdlhp 17 12 8
box jump 25 22 19
push press 12 13 11
row(est) 12 12 12
total 246

rd1
tster 23/22/16/24/32
rd2 18/22/14/18/31
rd3 25/26/13/22/31 (dropped weight)45

I jumped out of my seat when I saw the WOD. I Love FGB or FGburpee. We do it with 90Lbs. 313 max reps. Not pumping myself up. I am among family here just proud of what CF has done for me.....

21/M/165

Had limited equipment so subbed 60lbs for the bar, 12lbs for the ball, and tuck jumps for the box jumps.

93-91-83 = 267

Forgot the push presses in the first round.

wb15,19,19
Dl17,15,15
Box22,18,18
Push13,12,12
Row11,11,11
Totals
R1-78
R2-76
R3-76

277- first WOD After R&R. smoked

first FGB with these exact specs:
24" box (yeouch!)
36 lb KB for the sdhp
14 lb WB
55 lb PP
and an oxygen depleted space.

281. most certainly not a PR!

WOD
Had to make some subs due to lack of equipment
Subbed jump rope for box jumps
Subbed burpees for Row
Wall ball-30/20/20-70
SDHP-40/30/30-100
Jump Rope-didn't count
Push press-30/30/25-85
Burpees-15/12/12-39
Total for the WOD-294

As Rxed:

231

48/m/142
SDHP 70# -24,24,23
BJ -26,25,24
PP -26,25,24
elyptical-all @ 8 for 1 min.
dumbell p-25,24,23

sub'd running for calories instead of rowing, and used a 10 lbs med ball for wall-ball.

JIM 49/m/160.....230
MARK 28/m/235....269

3 rounds-Usual Brutality 273

217. ouch.

Did 2 rds before interrupted in the MPR room of gym so then did some other stuff. This wasn't going to be a PR at the rate I was going

-subbed 20kg thrusters for wall ball
-box was a bit too low
-got a bit more rest since rowing machines are in the other end of the gym
-shared the equipment with my workout buddy so the order was a bit reversed

thrusters-box jumps-sumo-push press-rowing
25-31-11-17-25 = 111
21-25-12-13-12(burpees) = 83
20-21-12-13-23 = 89

total: 283

Had to sub wall ball for 1 pood kb push press (tossed about an inch in the air for explosiveness), subbed row for band row on stability ball.

As is:

KB 42, 26, 32
HP 14, 13, 11
PJ 20, 22, 14
PP 35, 14, 32
Row 57, 35, 29 (strokes)

m/30/6/205

Subbed 7k ball, heaviest they had (15.4 lbs)
Subbed burpees for rowing. No rowing machine.

Total: 248

wallball 17,17,18
SDHP 10,10,12
BJ 12,12,14
PPress 7,8,10
row 9,14,17

total = 187

Mike Donnelly

Fight gone bad

Rx'd for womans weight.

Wall Ball 21/18/18
SDLHP 14/12/14
Box Jumps 5/8/7
Push Press 11/14/15
Row 6/6/7

Total 179

Way down from last FGB, think the wod from Monday took it out of me, and last time I was being encouraged (loudly) for the whole wod, but he was too busy doing this wod this time, so it was a quiet session.

So sore this morning, glad that it was a rest day, think I needed it. Sat in a roasting hot swimming baths for 4 hours for my son's gala instead.

Good Fun

Tim:

390 (wall ball only to about 8' roof, however)

6'5"/m/25/235
Misread
4 rounds=345

28/M/168

Not as RX'D

WB- 27lb homemade ball-9 foot throw
Treadmill sub for Row

WB: 27,23,19
SDHP: 14,11,10
BJ: 14,14,10
PP: 15,13,11
Run 26cal-10mph,25cal-10/9mph,25cal-10/9mph
Total: 257* pr by13

Heavy FGB

wall ball
#95 SDHP
Box Jump
#95 push press
Double unders (no rower)

112,103,101

Total 316

30M/5'7/215 from Houston
The practicality of FGB is difficult when not performed at an official CF box where the stations are setup and there is someone coaching the rotations. As an alternative, I just did 3 rounds of 20 reps at each station.

As Rx'd
WB: 37-34-28
SDHP:30-21-18
Box: 38-34-33
PP: 25-30-20
Row: 15-13-16

392(pr)

33/M/175

WB 32/31/26 = 89
SDHP 36/30/35 = 101
BJ 25/30/30 = 85
PP 40/34/35 = 109
Row 17/15/16 = 48

Round totals = 150, 140, 142
Overal Total = 432 PR by 4 reps

Subbed thrusters (50#), 50# SDHP, Box jumps, Burpees, and Jumping pull-ups.

Thrusters: 30/21/22
SDHP: 25/20/21
Jumps: 18/15/15
Burpees: 11/11/12
Jumping PU: 19/15/17

Totals: 103/84/87
Overall: 274

bw 254.5
85,80,70 = 235. Last time was 215.
No rowing (as always), just ran around the track once for the rowing portion, which didn't count any points towards the score.

I love this WOD. Although wouldn't meters be a better measurement than calories for the rowing? Calories can have variables specific to each person, meters are an exact standard.

38m/6/183

wod as rx'd since 5/22/08

309

yesterday's wod cut 51 off my last fgb...survival mode.

First fight, as rx'd

WB 27/20/20 = 67
SDHP 12/14/16 = 42
BJ 17/15/15 = 47
PP 7/7/15 = 29
Row 3/5/6 = 14

Round totals = 66/61/62
Overal Total = 189

m/48/178

almost as rx'd (18# ball, 18" box)

w 21/15/13
s 21/15/10
b 22/15/15
p 21/15/15
r 13/12/17

240

DB thruster 20lbs - 26, 25, 27
SDHP 75lbs - 12, 12, 12
20" box jumps - 23, 22, 28
push press 75lbs - 13, 13, 11
burpees - 10, 13, 12

total - 263

2nd complete week of CrossFit. I'm still fat ha ha! First FGB, and it sucked as expected but was fun in a bad way.

Buttercup scale:

10 lb wall ball - 29/26/22 = 77
2 x 12.5 lb dumbells sumo deadlift - 18/13/9 = 40
9" Box Jump - 19/17/12 = 48
12.5 lb dumbells Push press - 21/17/21 = 59
45 lb sumo high pull - 15/13/12 = 40

Round totals - 102/86/76
Overall total - 264

Did FGB workout for the first time.
ouch! awesome workout

DB thruster 20lbs - 20,29,23
SDHP 75lbs - 15, 14, 11
20" box jumps - 25, 28, 30
push press 75lbs - 10, 9, 9
burpees - 10, 10, 10

total - 261

I did this WOD in my garage again, this is what I did:
wall ball
sumo DL 95lb
vertical jumps bringing knees up to to chest
Push press 40 lb dumbells
Burbees
WB DL VJ PP Burpee
RD 1: 30, 20, 20, 20 10
RD 2: 30, 10, 12, 20, 10
RD 3: 30, 10, 12, 20, 10
This one kicked my ass, I was shot, I got my heart rate up to 170. I didnt have a problem statying warm in my garage, even though my Propane heater ran out of propane
Tito
194, 29yrs

Modified as:
Wall Ball (new basketball full of sand unknown #)
SDHP - 75 lbs
16" stump
push press 76#
burpees

rd1: 71
rd2: 71
rd3: 62
total: 204

M/36/142

Tom & I @ work, 23" box, 25# ball, everything else as rx'd, didn't count reps, had no one to keep score, found a decent timer on www.speedbagforum.com, constantly varied, had one shoe soaking wet(not by choice)

As rx'd: 289

Better than last time.

Subbed 25# DB for WB

Me
38 30 25
32 25 25
22 23 15
27 32 25
17 20 20

136 130 110

376

John subbed 20 db for wb

31 15 18
20 11 11
20 14 16
19 11 10
11 10 10

101 61 65

227

261

205

at 45

Subbed 45# thrusters for wall ball and mountain climbers for row due to lack of equipment.
Didn't really keep track of reps but rest assured we deinitly smoked the piss out of ourselves!

subbed 22 lbs dumbbell thrusters for wall ball

Nathan
157

Albert (subbed step ups for box jumps)
234

First time on this one and boy did it kick my ass...

186

312 - My first GFGB - AWESOME Experience!

had to sub burpees for the rower

290-not my best showing

26m/5'10"/180
Subbed 55# BD Swings for Rower
335

Total: 283
sub 65lb push press and sumo deadlift
sub 8lb ball: highest weight ball @ gym
Warm up/cool down: 25 pullups, 30 back extensions, 30 sit ups, 15 overhead squats, stretch

So we had a FGB party in my garage gym tonight. It was friggin awesome. 6 guys showed up. We did a team format and went 3-on-3. I called it "Rumble Gone Wrong". I taped it and will probably produce a little vid. Should be cool.

After the teams battled it out, I did FGB. I PR'd at 272. Last time I got 239 at the cert in Las Vegas. So I was happy.

FGB;
w/b-32.24.32
sdlhp-17,16,15
b/j-22.21.20
p/p-27.20.20
row-18.15.16
tot =315 ,down again,pb is 350,but much stricter with time,losing at least 20 secs running up the stairs and getting set up in the rower,so much so that i end up not strapping my feet in for the rower,then lose power ,it's a catch 22.thinf i.ll start on the rower the next time! but then will it be as rx'd ? on the vid they start on the rower !

WB: 36 32 28
SDLHP: 22 18 21
BJ: 22 22 22
PP: 25 21 18
Row: 14 14 14

Total: 329

M/27/5'11/161

FGB-
WB (Subbed 17kg jump, hack thrusters) 33/33/32
SumoHP 20/20/20
BJ-28/27/25
PP-25/25/25
Row-11/12/12

FGB-348 (pb by 47)

September
FGB- 301
WB (subbed 17kg dumbell hop/hack thrusters) 30/25/30
SDLHP- 18/15/20
BJ- 25/22/25
pp- 18/14/20
row-13/12/14

293, less than PR

M/27/185

rd1: 26/20/17/30/11 - 104
rd2: 26/20/17/30/11 - 104
rd3: 22/20/13/30/12 - 100

Total: 308

Still cheating a bit on transitions (taking too much time because exercise stations are too far apart)

warmed up without the run and then in the second round hamstring went (room was 40 degrees) - warm up better next time

226 = (57+43+44+41+41)

34/M/190/6'

#25 WB
24" box
Subbed #45 KBS for Row

WB: 28/24/23
SDHP: 28/26/20
BJ: 15/12/13
PP: 28/30/30
KBS: 24/20/28

Total: 349 pr

subbed pull ups for rowing
everything else as rxd plus a 4th round for my veterans

Sub'd Burpees for Row, otherwise as Rx'd

Wall Ball 30, 25, 24 = 79
SDLHP 22, 16, 16 = 54
Box Jump 23, 20, 21 = 64
PP 25, 22, 20 = 67
Burpees 15, 15, 16 = 46

Total - 310

First time doing FGB

Wall Ball: 22-21-20 = 63
Sumo: 31-13-13 = 57
Box Jump: 34-32-27 = 93
Push Press: 20-20-19 = 59
Row: 16-15-15 = 46

Total = 318

Ty - 272? Nice work.

Thanks again for hosting the "Rumble Gone Wrong". That was my first group wod experience & it has rejuvinated me a bit. In the meanwhile, I will be strategizing for my next FGB experience so I can beat my 256 & get closer to 280. Should be doable I think.

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)

Did good but lost the calcuations....used 15# med ball and 70# WEIGHTS

301

24/m/190

Subbed DUs for Rower (We don't have one! Sucks!)

300

Wall Ball (15.4lbs): 22-15-17 = 54
Sumo: 27-20-18 = 65
Box Jump(24in): 18-20-18 = 56
Push Press: 24-17-12 = 53
Row: 15-15-17 = 47

Total: 265

New to CFit. First FGB and hated every second of it. Can't wait until next time.

JPB

Completed the workout as it was posted w? 15 lb med ball, 75lbs on the hi pulls and push press, 20" box and rower on highest resistance. Total was 308. Great workout. I was pissed becuase I progressively got higher scores with each round and my first round at 98 was the only one under 100.

f/37

298 - wall ball: 4lb at 8ft
sumo deadlift high pull: 22lb bar
box jump: 20"
push press: 22lb bar
row

wb 25,28,27
hp 23,20,15
bj 21,22,21
pp 20,22,20
ro 12,11,13

total 300
previous 298

M/39/150

I love the pic, but somebody get that gal some Oly lifting shoes!!

M/43/6'0"/175
SDLHP 75lbs 17/15/15
Thruster 40lbs in place of wall ball 13/14/10
Box jump 22/23/22
Push Press 75lbs 8/8/8
rowing calories 19/19/16
Total 229
Previous total 190 7SEP08

Sweet workout
27,6,20,12,10=75
20,9,15,5,10=59
15,4,20,15,9=63
thanks ELO

33/M/200

337

Sub box jump 16", wall ball at 12#, tuck jump for rows

Box jump 31, 24, 24
SDHP 23, 17, 17
Tuck jump 17, 16, 16
Shoulder press 20, 16, 16
Wall ball 30, 24, 24

316 total, matched my PR but my legs were very heavy after yesterday workout, must do better next time

278

Subs:
25# ball
Burpees for row

wall balls were 15#, it's the heaviest ball we have

wb: 30, 27, 25
sdhp: 18, 18, 15
bj: 15, 16, 14
pp: 17, 16, 14
row: 16, 14, 16
totals: 96, 91, 84
total:271

Thrusters-25/20/18
SDHP-25/20/20
BJ-25/20/17
PP-25/20/15
Row-52cal.

Total:302 points

M/20/188

as rx'd except the row machine was upstairs. did the three sets w/o the row then after the last set booked it upstairs to row for 3 min straight.

329 pts and nearly killed me

@97 "Free your mind, your ass will follow" is a funkadelic song and album from 1970 - they said it a little before En Vogue. Remember: to dance is a protection, funk is your connection.

27/m/75kg

Wallball: 24-18-14
Sumo: 17-15-15
Box: 22-22-19
Push Press: 20-20-15
Row: 20-20-19

Total: 280

25/M/5'9"/175

Wallball (14lb.) = 37, 37, 31 = 105
Sumo High Pull (75lb.) = 33, 23, 21 = 77
Box Jump (20") = 36, 30, 33 = 99
Push Press (75lb.) = 30, 30, 35 = 95
Burpees (w/o pushup) = 15, 13, 13 = 41

Total = 417

Don't have any medicine balls more than 14lb at my gym, and the row machines have broken displays.

Been sick for the past few days so just getting to this WOD tonight. I rather liked it.... quite tiring.

F/34/118

Wallball: 28-27-26 = 81
SDLHP: 17-17-15 = 49
Box jumps: 21-23-24 = 67
Push Press: 15-15-14 = 44
Row: 12-11-10 = 33
Total: 274

Definitely not my best, but slowed down a little to focus on form

32/m/6'2"/208

First time w/ FGB. As rx'd with the exception of subbing 20lb DB thrusters for wall ball

304

Phil 4:13

119
92
93

Total 304

subbed 30# thrusters for wall ball:

rd 1: 102
rd 2: 88
rd 3: 74

total: 264

WB#7kg
SDHU 55#
BJ
PP #55
subbed burpees for the row. The row machine is too far away from the weight room to make it worth my while to run back and forth.
score : 213
Higher weight for me and I realized as I was explaining to someone AFTER my workout what FGB was, THAT I DID"NT rest the minute! I forgot and just kept going lol ;-) NO wonder my score sucked so bad! lol

249

wall ball: 10lb 15ft target: 40-31-22
sdhp: 22-18-16
box jump 24": 28-24-10
push press: 33-30-28
row: 24-23-18

first FGB: AWFUL PAINFUL beautiful...

Male/35/6'8"/210

FGB as RX'd
343 (PR)

WB 26,26,26
SDLHP 20,20,20
BJ 35,32,32
PP 22,22,24
Row 13,12,14

Took two days off after the inverted burpee WOD which I now rank above Murph, FGB, and Linda as the hardest WOD out there. Shoulders, hamstrings, quads, and butt hurt from the inverted burpee WOD. Wow!

Achieved FGB PR by pacing myself...didn't expend all my energy in the first round that way.

152.6 (my rower reads tenths) Subbed a 12lb ball for 20 but added a few dozen yards up a steep incline between the wallball and the other stations. My box may be 18 inches vice 20. It's my old incline bench. I didn't measure.

m/33/5'11"/178.6

TSCHANZY 46/m/165/5'9"

WB 27 27 27= 81
SDHP 18 14 13= 45
BJ 18 20 21= 59
PP 15 11 10= 36
PUSH UPS 25 26 27= 78

FIRST ROUND 103 2ND 98 3RD 98

TOTAL 299 SUBED PUSHS UP FOR ROWING
BOX JUMP WAS 24" WALL WALL WAS 15LBS?

Couldn't do the strict 1 min rotations as the rowers are at the other end of the gym.
Subbed 15lb thruster (per hand) for wall-balls.

35/23/24/16/19
27/18/25/16/15
26/19/22/18/15

Total: 318

Total was 209 but don't know how I got there because I lost my paper that I wrote my reps on...
Did
18 lb. wallball
75 lb. Sumo deadlift high pull
20" box jump
75 lb. Push press
Burpees

Something like
24/17/17/17/9
17/13/13/13/7
17/13/14/15/7

That turns out to be 213, but my numbers were close to that.

Did this yesterday with Doormouse from the Garage in Miami. We did the workout in teh vita-course in Little Haiti which was awesoem as it has been in the low 80s/high 70s at night.

Scaled as follows:
standing squat band row in place of C2 erg rower.
65 lb barbell on push press and sumo high pull.
12 pound rubber med ball subbed for 20 lb. dyna ball.

280

29/M/155

round 1: 30/15/22/18/15
round 2: 23/12/22/13/21
round 3: 17/12/22/13/16

total: 271

sub: 20# db thrusters for wall ball, high jump for box jump

subbed 20lb dumbbell thrusters for wall ball and tuck jumps for the box jumps

round 1 - 25/25/30/11/17
round 2 - 17/16/12/10/18
round 3 - 12/11/12/11/16

Total 243 (PR)
6 months ago i could only get 150 nice to see progress!!!

WB - 24/20/18 = 62
SDL -16/15/14 = 35
BJ - 20/15/15 = 50
PP - 15/15/11 = 41
ROW - 12/12/14 = 36
Total 224

#527...good idea...I have some, but I was also doing Box Jumps and rowing with that WOD.

FGB as rx'd 329

Did 10 reps of
Wall balls
SDLHP 75#
Box Jump
Push Press 75#
Bent Over Rox 75#
4 Rounds

M/37/6'2"/185

428 - sub'd 10 lb ball and 15' target

BJ 28,25,20
SDHP 23,28,20
WB 15,12,10
PP 10,15,15
Burpee 14,10,11
total=256

As Rx'd (first time with ball shots)
subbed situps for rows

BS/SDHP/BJ/PP/SU

R1 25/20/12/20/30 107
R2 20/20/12/20/26 98
R3 20/15/14/20/24 93

TOTAL 298

MAWL

M - only two rounds (didn't feel like doing anything)
rd1 - 117
rd2 - 103

Subs = only 10 lb. wall ball, 24" box jump

Sub'd 75# thrusters for wallball (no ball or wall)
(slightly less than 75#, I guess: bar, 5kgs, 2.5#s)

Extra time allotted for rowing since a long walk to rower (1 min for each rowing session, but about 20s transition time)

Wall Ball - 20/15/15
75# SDHP - 16/15/14
Box Jump - 27/25/26
Push Press- 16/16/13
Rowing - 21/17/18

Round 1: 100
Round 2: 88
Round 3: 86

TOTAL 274

Not bad for a first effort, I guess.

m/41/207

sub 20lb Dbs on thrusters
jump to a bench/maybe 18"
35lb dbs for sdl&PP

thruster 33/28/28
SDLHP 18/20/21
BJ 36/30/25
PP 32/30/28
Row 13/13/15

Total = 370

m/26/198/602

first time doin FGB
Had to sub in Thrusters and Just did kettle bells for the row.

Thrusters:21/18/10
Sumo DL: 20/15/8
Box Jump:17/10/10
Push Press:14/10/6
KettleBell 45lbs: 5/7/10 (calories right?)

Total=181

CFWU x 3

"FGB" sub 1 pood KB swings for rowing:
WB: 31,25,20
SDHP: 23,18,20
BJ: 27,27,25
PP; 20,15,14
KB: 27,20,20

Total: 332
That's a PB by 36.

Wallball gets slippery in the rain, almost flattened my face :-)

M/25/6'0"/229
As rx'd:
Round 1: 21-21-17-21-21
Round 2: 21-21-17-21-21
Round 3: 21-18-21-21-21
Total:304

m/22/215

fgb w/ 12# med ball, 70# SDHP & PP, 20" box jump, burpees

1: 24,18,16,20,9
2: 18,13,15,15,9
3: 17,13,13,15,10
total: 225

m/24/155

12# Med Ball

Total: 360

11/16

231 (Sub'd Burpess for C2 Row)

26 16 15 21 7
16 14 12 17 8
16 8 15 21 9

sub'd 15 lb. ball b/c that's all my gym has

also, instead of the 45 # SDLHP, i sub'd burpees b/c i hate SDLHP

walls: 35, 37, 35 = 107 (105 last time)
SDLHP: 16, 14, 14 =44 (42 last time)
boxes: 15, 14, 15 = 44 (59 last time)
pushpress: 20, 24, 21 =65 (57 last time)
burpees: 13, 12, 12 = 37 (never used this sub before)

total = 297 (320 last time)

Jeff @ work
25# Ball 9.5 foot target
23" box

389

M/52/6'/180

Fought gone bad... 10lb ball

1st Round: 95 reps
2nd Round: 105 reps
3rd Round: 100 Reps

300 total

Sub dips for row as rower is 30 sec walk away

18 lb wall ball 30, 28, 25
30kg SDLHP 23, 23, 21
Box Jump 28, 28, 28
30kg Push Press 20, 12, 13
Dips 20, 18, 16

Total 333

loved it

CFWUx2
264
wb 30,20,21=71
sdlhp 20,20,16=56
boxjump 20,20,20=60
pp 20,16,16=52
row 9,7,9=25

20# thruster - 30, 20, 18
45# sdlhp - 23, 22, 20
16" box jump - 27, 25, 24
45# push press - 22, 18, 15
erg - 20, 20, 21

total 325 (last time 270)

24" box jump - 31, 30, 29
push press - 28, 24, 21
erg - 23, 23, 22
wallball - 25, 21, 16
sdhp - 27, 27, 34

total = 381

last time = 402 (lower this time in the push press & wallball reps)

did: ball squats holding a 20# ball
135# sumo deadlift
box jumps 25"
jumping ring pullups
situps
had to modify do to an injury

rd1: 43,22,15,35,37= 152
rd2: 35,20,13,30,30= 128
rd3: 35,16,14,23,28= 116

total reps = 396

5'10"/175lbs/26yo/m
No row machine, subbed in dumbbell dead lifts and row, which was pretty similar to SDHP

30,25,25 WallBall @ 12 lbs
20,13,10SDHP @ 75lbs
13,8,12BoxJumps @ 3'
15,15,15PushPress @ 75lbs
15,13,10Dbell Deadlift Row @ 30lb dbells

Total 239 reps

m/36/6'4"/97kg

Subbed wall ball with 20lb DB thrusters

Rest as rx'd

32, 25, 20 = 77
23, 15, 15 = 53
22, 25, 20 = 67
15, 10, 12 = 37
13, 14, 14 = 41

Total reps = 275

after Helen in the a.m., done last nite (11/17) @ Valley CrossFit

slightly modified; ball-slam instead of row.

Three rounds of:
Wall-ball, 12# ball, 10 ft target
Sumo deadlift high-pull, 55 pounds
Box Jump, 20" box
Push-press, 55#
Slam-Ball, 20# ball

total: 397

next time i'll use (struggle with) the 16# ball.

Did this one a while ago and lost the sheet of paper I wrote the results on. 208 last time. 237 reps this time!!

as Rxd:

280 (PR is 308)

Felt good but way short of pr!

100
99
77
276

260

CFWU
081118
WB 30/21/21
SDLHP 18/15/16
BJ 20/20/21
PP 13/13/13
ROW 17/14/15
TOTAL 267
080914 TOTAL 263
M/47/185#/72"

No rower, 14# WB, 55# SDHP&PP

WB 28+23+20=71
SDHP 17+13+15=45
BJ 18+19+19=56
PP 20+15+20=55
ROUNDS 83+70+74
TOTAL 227

Wall ball - 3k (its all the gym had..) total 87
Box Jump - total 96
SDLHP - 30k total 45
Push Press - 30k Total 61
Burpees (proper ones)- Total 45

Grand total 334

Hurts so good!

Me: 42yo/M/5'10"/170lbs/10%BF

Warm Up: Stretching

WOD: FGB with Dumb bells 186 (my worst FGB for points ever) :>)

I did this in a hotel "spa" (A gym without chalk is a spa)

Wait, let me get my "blamethrower": The dumb bells made it quite tough and I was tired from traveling. This was about 100 points less than my usual FGB :>)

Have Fun, Train Hard,

Billy

Total 257 with more weight than 9/15/08. Improvement almost acoss the board.

WB 28 26 21 (7kg ball) --75
SDL 17 14 12 (55lbs) --43
BJ 14 11 10 (25" box) --35
PP 21 17 15 (55 lbs) --53
Row 270 260 240 so 18, 17, 16 -- 51

Total 257

Last Time:

Wall Ball 26 20 20 (7kg ball)
Sumo DL 13 13 15 (45#)
Box Jump 13 12 11
Push Press 18 24 20 (45#)
Row 260yards 250 230 so ~17 16 15
Call it 253

M/52/6'/180

300 REPS...

HAD TO USE A 10 LB BALL...

subbed thrusters @ 75lbs for wall ball shots

320 reps total

m/35/5'9/174

CFWU - 3. Regular reps. Superman. Burgener
WB: 34,25,21=80
SDHP: 18,15,12=45
BJ: 23,16,18=57
PP: 20,15,15=50
Row: 14,13,14=41
Ttl: 273
Worst I felt ever after FGB.

Dedrick counted & Bob kept time
9/7: 264
3/19: 277

273

USED 11KG ON WALL BALLS

WAS RUNG OUT AFTER A 1.5KM OPEN WATER SWIM AND 40KM mtb

subbed DU for row:

WB: 21/20/22
SDHP: 20/17/17
BJ: 21/22/21
PP: 20/18/17
DU: 51/31/45
TOTAL: 363

CHK: did this on orginal date but posted late
WB 12.5 dumbbells: 31/25/24
Sumo 70lb: 16/15/15
BJ subbed highjumps: 15/12/12
PP 70lb: 17/20/20
Row: 21/19/18
Total: 280

24m/5'9"/181

round 1: 97
round 2: 88
round 3: 90

total: 275(pr)

m/6'/43/177

Modified FGB:
Box jumps: 21,20,17
Push-press, 35lb dbs: 20,13,16
Jumping pull-ups: 15,10, 9
Cleans, 35lb dbs: 16,12,13
Burpees: 10, 8, 6
TOTAL: 82,63,61=206
previous 216

CFWU Std,

FGB--as Rx'd

20# WB/SDHP/BJump/PPress/Row Cal; 75# 3 rds
30/21/20/13/18=102
30/18/18/14/17=97
31/19/19/16/18=103

Total 302

1st post into ether....?
CFWU-Std

As Rx'd,
20# WB/SDHP/Bjump/PPress/Row Cal; 75#
30/21/20/13/18--102
30/18/18/14/17--97
31/19/19/16/18--103

Total 302; ensured a full 60 seconds on each rep even if it took me 6-7 seconds to get to next station....my technique

28/m/185

95# SDHP, 65# PP, subbed SDHP for row

135
110
114

total: 359 (PR)

did with 55lbs.
couldn't keep track of reps cuz i thought i would puke. also i have to go to the other side of the gym for rows and wall balls. makes for interesting timing.

M/35/168
ROW: 22,20,18
PP: 21,21,16
SDLHP:26,23,21
BJ: 27,21,23
THRST:25,22,21
TOTAL:327 PR

AL
WB: 32, 30, 28 = 90
SDHP: 15, 13, 12 = 40
BJ: 22, 20, 20 = 62
PP: 23, 22, 21 = 66
Row: 14, 15, 16 = 45
Total 303

Ryan:
WB: 33, 31, 31 = 95
SDHP: 14, 14, 13 = 41
BJ: 21, 21, 17 = 59
PP: 19, 15, 13 = 47
Row: 13, 10, 9 = 32
Total 274

Taylor:
WB: 35, 30, 25 = 90
SDHP: 15, 15, 5 = 35
BJ: 20, 20, 20 = 60
PP: 20, 20, 15 = 55
Row: 17, 12, 18 = 47
Total 287

Jan-Michael:
WB: 32, 32, 25 = 89
SDHP: 12, 16, 16 = 44
BJ: 23, 22, 21 = 66
PP: 22, 25, 25 = 67
Row: 16, 13, 11 = 40
Total 306

M/18/185#

Wall Ball: 31/15/13
SDHP: 21/14/11
Box Jumps: 17/14/12
Push Press: 11/10/11
Burpees: 11/10/12

Total Reps: 213

17 on each exercise for each round
total of 255 reps- same as last time
looking for the 300 score again

30/m/165/5'6"
Subbed Double unders for row. During second round on 20th box jump, hit my shin. About a 5-7 min break to clean up the blood. Also used a 70lb barbell for PP and SDHP
DU/PP/BJ/SDHP/WB
35/28/21/19/20
21/22/20/29*/21*
35/24/10/21/21

Gagan--FIRST FGB!!! 45 secs rd, 1 min rest. 40lb PP and SDHP. singles for jump rope
51/21/16/14/14
59/15/15/14/12
49/10/14/10/11

28 20 21
18 17 15
32 29 28
21 18 18
18 17 19
total 319

cfwu x 1
218

m/37/177
1 2 3 Total
Wall Ball 20 16 15 51
SDHP 14 17 13 44
Jumps 15 16 12 43
PP 17 14 16 47
Row 15 13 14 42
81 76 70 227 (PR)

Did this on the date, but forgot to post, I guess.

460pts in 5 rounds, that fifth one was not pretty. I think people look at me funny at my gym now when I run around throwing medicine balls at the wall :).

as rx'd
275
hard to do when you are tryin to watch the time yourself...

had to sub 45lbs barbell thrusters for 20lbs wallballs (did that on last time I did FGB)

1st rd: 124 pts
2nd rd: 108 pts
3rd rd: 115 pts
total: 347 pts (PR)

compared to 260 pt total from previous FGB

GOOD TIMES AS RX'D

btw - forgot to mention that I did the Greg A Warmup before I did FGB. I've been doing his warmup for the past month and have felt the difference in my WODs. Greg A, you are da man. You inspire me to be better ( I hope that doesn't sound corny)

what is the greg A warmup?

12# wb
50# sumo
20" box jumps
50# push press
row

round 1 112
round 2 105
(did this at the station and interrupted by call at beginning of round 3 so had approx 20 min rest)
round 3 115

total 332

fyi - Greg Amundson (Greg A) warm up is this:

http://media.crossfit.com/cf-video/CrossFit_GregAWarmup.wmv

33/M/180

WB 33/33/30=96
SDLHP 40/33/30=103
BJ 33/31/30=94
PP 40/34/40=114
Row 20/17/17=54

Total=461 PR by 29

Didn't keep track of reps. Not easy to do when this tired. Did 30 second rounds and exercise band for row.

Bench press 3-3-3-3-3 reps

195, 200, 205, 210(f), 210