Awesome. Love FGB!

Oh wow. I've been doing non-Crossfit workouts lately, but the other day while I was working out I glanced at my Crossfit PR wall and thought "Hmm, maybe I'll do Fight Gone Bad next time it comes up as the WOD." ..... I apologize to everyone for bringing this on :P

gym closed on sunday...

Going to vegas tomorrow to keep some of our clients on track while they travel.

Ohhh CrossFit.. what a tough job we have as trainers ;)

This Is What We Do!!

3..2..1.. GO!

For those who did 900+ squats yesterday...this is going to be pure crazy! I was only able to accomplish 283 squats, and I know that this will tax me. I loveit...let's roll

First time with "fight gone bad". Extra pumped it's not something squat intensive. To bad my globo gym has such a cruddy rower or I could keep accurate calorie rows. Oh well, should be a good first experience.

123....

First time with FGB. I deff look forward to it!

Legs are stupid sore from yesterdays WOD

Who's in for Championship Version? That's right, 5 rounds of FGB. Who remembers this from last year? Yeah, that's right..NOBODY! 'Cause only me, Allie and Eric Gohl did it!!!

Bring it!!

oh good i was needing a reason to meet pukie!!

Why are SDLHP part of Crossfit anymore? The only WOD they ever show up in is fight gone bad. They have never made it into the regular programming rotation. They are never performed heavy and are clearly inferior to clean/snatch/sumo dl/etc. Seems like they are in crossfit out of tradition rather than for a real purpose. If they were any good, we'd see them used more often and with heavier weights. I submit that they are vestige of the past rather than an essential component of crossfit, and should be discarded from the stable of crossfit esentials. Thoughts?
Matt

Just did this at our box on Tues. Score of 308 w/ 77# (30kg+10lb)

I called this one! but i tried this two weeks ago, this time instead of time oriented im doing task oriented.

Matt-

SDHPs have been in several wods the past few months. Check back in your notes or archives. Theres plenty of other rare things that only pop of from time to time, ie wallballs. Everything gets a lil love

hummm, lets get ready for the fight, this monster is not going to knock me out! the wall balls feel like low blows! OUCH!!

SANTI..

This workout makes me think of my 2 favorite Crossfit Quotes:

If you aren't nervous before you train...you don't train hard enough.

Remember: You're a CrossFitter; you're NOT a pussy.

#11, SDLHPs do add variety to the combo of crossfit exercises, and I think they're a good light wt, high rep workout!

Matt S. - #11

Thoughts? My thoughts are that your thoughts are right on target. I have been doing FGB with power cleans instead of SDLHP's for a few years now, and replacing them in FGB makes excellent sense.

But don't hold your breath....

#11 - Matt, browse the archives and you will see more instances of SDHP than just FGB. At light to mid range weights SDHP allows a significantly faster cycle time than a power clean, at a similar range of motion, and with a similar explosive hip extension. The 9 foundational movements, of which the sdhp is a chosen member, represent a collection of movement patterns that teach concepts and elements that are universal to all functional movements within crossfit. At heavier loads there are more appropriate movements to lift large loads long distances quickly, but that doesn't diminish the value of the SDHP. It s a good movement, very challenging ... if you haven't had much exposure to it, do more of it and a) you will discover how badly it bites and b) your crossfit, and fitness will be better for it,
Cheers,
Matt Swift

I'm not whining, but FOR THE LOVE OF PETE!

After my 1,049 squats on Saturday can I barter~ 20# Dynamax ball for wall balls if I can use a 12" box for box jumps???!!!!

oh the pain never stops............ I guess that's why we're here.....

Since I dont have a rower, I always sub SHDP for the rows. If I do that in this WOD, that means Ill be doing them twice each round...is this correct or should I sub something else. And if I cant count calories on the rower, how do I score it?

Going to Brazil tomorrow to keep some of our clients on track while they travel.

Ohhh CrossFit.. what a tough job we have as trainers ;)

Pony, I'm in for Championship version.

Wow...this is a January for the ages if you are new to Crossfit. "Fran", the twins, FGB, and all manner of new stuff pulled out of the ether to amaze, amuse and abuse. Coach described my present state as "wine sodden" once upon a time. You've been warned.

Fight Gone Bad. The WOD created at the request of and specifically for the MMA fighter BJ Penn who, when asked how it went famously replied: "it was like a fight gone bad!"

5 exercises, each performed for 1:00 each. No rest between exercises; precisely 1:00 between rounds of 5. Three rounds is standard FGB; championship FGB is 5 rounds, just like a UFC title match. The clock runs continuously. FGB is 17:00 long. Any rest (other than 1:00 between rounds 1 and 2, 2 and 3) results in a lower score. Use a Gymboss or other timer; there are multiple FGB Ipod and MP3 downloads over on the Message Board. I borrow the wall clock and put it in front of me, simply following the second hand (that's the one you can see moving for you newbies).

And seriously, it's just not that difficult to remember 5 exercise results and write them down during the 1:00 break. Really. Come on.

Wall ball, 20# for men 14# for women. 10' target for both. Full squat, A2A, and then launch to the target. Sub is DB thruster, 20# in each hand (15# for women).

Sumo Deadlift High Pull. Video demonstration in...come on, you know by now...left hand side of Main Page, "Exercises and Demos". 75# for men, 55# for women. Weight is bar + plates total.

Box jump 20". Full opening of the hip on the box before jumping down. No one cares if you step down. Step ups are sorta allowed, but not really.

Push Press 75#. Same weight at the SDHP. Coincidence? I think not. The push press is "dip drive", a slight dip at the knee and then driving the bar up from the front rack position. No, you can not do it from behind the neck. Womens' weight 55#, also not a coincidence.

Row for calories. This means a C2 rower. Please don't ask any questions about any other kind of rower. No one knows the answer. We care...we really do...but we STILL don't know anything about any other kind of rower. No rower? Here is where you resolve to start saving your pennies to buy a rower. Bumper plates and a C2. Part of the CF starter kit, right after the PU bar.

Subs for row? The classic, standard sub is SDHP, but we're already doing that. So what makes the most sense? Hmmm...row...leg drive, back extension, hip opening, upper body pull. My personal favorite here is the jumping pull-up. But wait a minute, bingo. Haven't you been telling us all month NOT to do JPU in met-cons? Well, yes, I have, but 3 one minute sessions of JPU won't kill you, as long as you promise NO NEGATIVES. Other subs that have been proposed, all of which are quite reasonable, would be burpees and KB or DB swings. Sure, you will do more of all of these then you will row calories, but hey, the s_ck will be just as severe.

Click on "Compare to" up top and read the comments from the last FGB. Keep clicking "Compare to" until you get to the video of FGB at a CF Santa Cruz cert, the original HQ, where Coach tells the story of the origin of FGB. I still get chills every time I watch it when Coach sends everyone out to do the WOD. "Let's get some!"

FGB. What a lucky bunch of Newbies. 3-2-1...Go.

P.S. Planning to muse in the morning...

Newbie post around #25...

257, 7 reps less than PR.

Snatch 1RM 122.5, 20RM 47.5. Both PRs.

We have quite a few newbies in our Balad Crossfit group these day, so we are trying our best to herd a new group of Crossfit cats, teach the basics, keep everyone excited but not scare too many people off and have the join the "dark side" of P90X. So instead of subbing practically everything of the "Handstand WOD" from the other day, my fellow trainer (Showdown) and I decided that FGB hasn't come up in a long time and that it would be a good experience for our newbies.

It should be an interesting challenge. I am thinking of a "task priority" FGB with 20 to 30 reps. Should be an interesting comparison.

Oh Coach, we have a bunch of dudes leaving Iraq soon, can we formally request a Murph soon? I personally believe that any Crossfitter worth their salt in a warzone should do an as Rx'd Murph in body armor. Why else would we have been issued our own personal weight vest?

Had to sub 20# DB Thrusters for Wall Ball (anti-CF Navy gym - sign on the wall reads "Do not bounce balls off the wall"). Also, minute of rest was sub-optimal, as we had to sprint back and forth across the gym to get from the weight area to the C2. Kept clock running and did full minute on C2. Result was basically 3 seconds of "rest" between rounds!

R1: 27/12/16/10/14 = 79
R2: 17/10/15/10/14 = 66
R3: 15/6/15/8/15 = 59
Total: 204

Thanks Coach!

newbie here!
never done fgb before.
scaled slightly, no wallball so 30# db thrusters, 65# on sdhp and push press, no rower so jumping pull-ups.
round 1. 20/20/20/20/10
round 2. 20/20/20/20/8
round 3. 15/15/15/15/10
i had no idea how to pace this. i figured if i went all out on round 1 and tried to get 30+ reps i'd probably end up to gassed to work hard in rounds 2 & 3. any comments on this? should i have gone for max reps in the first round?

Subbed 20# DB as I worked out in the same gym as navyken. Almost hurled at the end. Excellent workout!

R1: 25/11/10/17/15
R2: 17/10/10/17/14
R3: 15/10/6/17/15
-------------------
Tot:57/31/26/51/44 = 209

346

QUESTION!! CLASIC QUESTION??? CLASIC QUESTION???

WHAT'S BJ PENN'S PR SCORE FOR THIS WORKOUT???

Do anybody knows?

SANTI

Yes, one of my favourite WOD's

HEY GUYS IM GETTING READY TO LEAVE MY HOUSE TO GO BACK TO MONTCLAIR NEWJERSEY, GUERILLA CROSSFIT, FOR THE SECOND DAY. ALL I CAN SAY IS IF YOU WANT TO DO SOMETHING REALLY GOOD FOR YOURSELF, SIGN UP FOR A CROSSFIT CERT! IT WILL BLOW YOUR MIND. NOW GO GET SOME! GOTTA GO ANGIE.

What is a good alternate for rowing, the gym I am at doesn't have a row machine?

bingo commented on that in #25. jumping pull-ups.

Paleo question...

I've been pretty strict on the Paleo diet for about two months. After coming off an injury I've been pretty consistent with the Crossfit workouts for about a month. I completed a Crossfit Football workout of SWOD squats 3X5 and then row one minute on / one minute rest for 20 minutes. I completed 2900 meters. After that workout on Friday I feel like my energy stores have been seriously depleted even now on Sunday. I feel a lot weaker than normal, very lethargic. Is it the diet? Should I stick it out and not cave and start eating starch again? Anyone have a similar experience or input?

41/m/176cm/72kg

Subbed dumbell thrusters, 20# each, for wallball and burpees for rowing

rd1: 103 (27, 24, 16, 22, 14), last time 96
rd2: 97 (22, 23, 17, 22, 13), last time 88
rd3: 94 (20, 20, 17, 22, 159, last time 91

total: 294 PR (last time 275)

Old skool CF WODs are tough.

Darrell in Iraq - avoid the starches. I found a new love for Brocolli (use to absolutely hate it!) and it's interesting the positive impact it has had on my recovery. Eat more dark green veggies, throw in some beans, and then take in a few dollops of peanut butter (throw in some raisins as a treat) at night time.

I think you'll see a rebound in energy.

Also, personal experience....when i hit these energy crashes I usually experience a detox effect from my body in another day, see a drop in body fat %(I use the body fat scales), and sometimes a drop in weight. Other experiences I've found that I have also ate or drank something that my body really hated (diet drinks or some chemically produced food substance)

Overall - just plain old peanut butter is my hero.

As rx'd: 297. 24 in box jump

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)27in
Push-press, 75 pounds (Reps)
Row (Calories)

ok I weas on my own so Brady wasnt here to count for me, so I just kept adding reps. I hoped to get 25 reps per round to beat my old score but that didn't happen but on wall ball.
Legs were toast on the box jumps, got about 15reps per. I did have to move arround for sets, and Martin was here and I had to stop to address him a second or two, so it was a trick to get through.

Score
1.86reps +21sumos for row
2.87reps +17row
3.88reps +23rpw
total 261+61rows.

Couinting the row I hit 322reps, but that isnot cal count.

Going home now. Box jumps were deadt. i had to land in full squat to get up there. Jumps were at 27inches.

M/34/165
subbed thrusters, 20# dumbell in each hand
24" box rather than 20 " box

334 PR

Darrell and George-

(Post around #42 hung up in the filter because I referenced a name that's no longer welcome in CF circles)

But the gist of it was that if you're trying to be strict Paleo, beans and peanut butter are bad choices because they're legumes and as such contain phytates and lectins that can irritate your gut lining and block absorption of minerals. Try adding more quality calories to sustain your energy and do some looking around online for post-WOD nutrition to help maximize recovery.

2010-01-17: 246 (no row cals) WB's 25,25,20 SDHP:20,20,11 BJ: 25,25,20 PP:20,15:20, 20lb WB@9ft, slight walk b/w WB's and rowing machine but times rounds kept within 1 min (not as strict last time), battery dead on monitor for rower
2009-08-04: 257 (no row cals) WB's:32,32,29 SDHP:15,15,15 BJ:20,20,19 PP:20,20,20 # of ROWS 30,30,27, 8 lb wb@9ft

106
86
87
subbed run instead of row and estimated 10 cal per run
total of 249
dead from previous day!

bw 165

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

91+91+91 = 273

Cool Beans! Thanks Eric

Wait, Cool um, er, k, i'll search for another term too.

Legs were screaming from yesterday. Subbed 20# db thrusters for wallballs.

R1:38/19/17/11/19 = 104
R2:25/12/14/10/17 = 78
R3:24/14/15/12/16 = 81

TOTAL = 263

M/38/6'/195

M/29/145lb/5'6"

first time doing this. i felt like i was getting my a** handed to me throughout each round, but still felt like i could've gone for the championship rounds. i'm not sure if that means i needed to put out more or if i was doing better than it felt like. anyway, here are the painful results, as rx'd.

Rd 1 = 29-17-27-20-10 = 103
Rd 2 = 27-18-25-20-7 = 97
Rd 3 = 21-16-25-17-9 = 88
Total Points = 288

32/M/190

not as rx'd but almost - used dumbbells instead of ball (no ball at station) and I was thinking that the rowing points were based on 1/10th of the meters in 1 minute but I bet that was close to my calories from looking back at my pas scores.

RD1 = 141
RD2 = 117
RD3 = 104
Total = 362(PR)

Thanks George and Eric. I will continue my Paleo research and stick to it. Hopefully my body will adjust/recover soon and I'll be back to full speed.

225 after a week of no CF (skiing)

subbed:
wall balls - 40lb thrusters
box jumps - 18" box jumps (no 20" available)
rowing - jumping pullups (counting reps not calories)

M/50/5'8"/165 __________subbed 25# db for med ball and more sdhps for rowing _____round#1=101 reps _round #2=106 reps____ round #3=99 reps. Felt like crap at end. Maybe a 10 k row tomorrow?

Fgb 17 JAN 10 
81
78
86
 245 total

Pumped! my first WOD as RX'd. Only 184 but still feels great to complete a workout.

correction it was 194. not mindblowing wither but I'm loving CF more every day.

My 1st Crossfit workout ever!!!

31/m/197

round 1: 30/22/32/30/14= 128
round 2: 25/19/30/25/13= 112
round 3: 25/16/30/22/14= 107

TOTAL: 347 as rx'd.

hm. higher score.. things are probably easier when I game it a little towards my strengths, and also set them up so close together like today.

Subbed Wall ball and Box jump. Trying to keep my ankle healthy. Had to keep switching between row and Jump PU's since ppl were jumping on the machines.

28/20/15/20/10
22/17/15/16/12
20/17/12/18/5

247

I'm smoked. My body's wishing tomorrow was a rest day =P

m/44/185

subbed 20lb DB thruster for wallball

rd1: 35,20,18,24,211m(dk the calories)
rd2: 35,20,18,18,162m
rd3: 35,20,16,16,159m

Subbed 35 lb plate for wall ball--held plate on sides, threw up in air, flipped and caught each rep. All else as rx'd.

rnd1: 42/25/28/25/24
rnd 2: 28/28/24/19/21
rnd 3: 27/17/20/20/19

367 PR

m/41/6'/192

First time with FGB. No med balls at my gym, subbed wallballs with 20lb DB thrusters. Everything else was as rx'd.

Rd 1: 30/22/18/19/17
Rd 2: 24/22/17/16/18
Rd 3: 21/16/15/15/16

= 286

330

357

Wall ball 12lb 29/30/31 reps
Sumoed 45lb bar
Push press 45lb bar
Weight bench jump
Row 18/20/22 cal

117/125/115

Looks like in need to kick up the weight

240 total, sub'd 45 kettle swings for row. rest was Rx'd.

313 - 1st time. I had a long way to travel between push presses/rows - I rowed for the entire minute, even though I started 30 seconds in. Would that be a penalty?

WB: 35, 34, 28
SDLHP: 17, 14, 12
BJ: 22, 21, 20
PP: 20, 25, 30
Row: 15, 14, 14

m/50/173/511
On my 50th B-Day!

Fight Gone Bad (Modified)
3 rds of:
20 DB thrusters 40#
20 SDLHP 70#
20 Box Jump 20"
20 DB Push Press 70#
20 Jumping Pullups
In 23 minutes.

Finished with a 800m jog.
Great way to start a new decade!

Aye Carumba! Got punched in face! Subbed 20# dumbbells for wall ball. Everything else as rx'd. 247 reps.

Sub'd 12# wallball since i don't have a 20# ball yet. Also sub'd Jumping PU's for rows...no rower yet.

Round1: 30-25-30-30-30 = 145
Round2: 30-22-30-27-30 = 139
Round3: 27-20-22-26-35 = 130
Grand Total: 414
Previous PR from 090727 was 371

Subbed wall-ball with db-thrusters 18.75# and rowing with jumping pull-ups. 55# on SDHP and push press.

R1:30/20/30/20/27
R2:20/20/35/20/25
R3:16/20/30/15/22
Total: 350

I almost cried at the third turn of sdhp and spent about five minutes gagging my way to the bathroom. Happy times!

197 as rx'd for women, except stepped to jump box...

CFWUx3~only 1 set of pull ups

FGB~ not a great showing, but after yesterday's squat lovin', and setting sail with the Cap't Morgan and diet coke last night I'm just glad I got through it!

FGB TOTAL: 303
14# med ball
55# SDHP
55# push press
20" box

NAIL IT EVERYONE!

Subbed 15lbs medicine ball (heaviest at the gym)
Subbed SDHPs for row

Total: 335

WBs: 32, 24, 23
SDHPs: 25, 15, 18
Box jumps: 20, 21, 20
Push-press: 15, 15, 17
SDHPs (row sub): 32, 30, 28

First time doing FGB, loved it.

421 (9 short of PR, but SDHPs for rows at 47#, vice 40 last time)

Discovered that the old wooden bench I made to hold dumbbells is 20". Then discovered that 30 jumps were enough to pull out the 2 1/2" 4d nails driven in 10 years ago. Finished rest on 13" USMC footlocker. A few 4" decking screws later, and I'm ready for box jumps next time.

Subbed dumbell thrusters, 20# each, for wallball and jumping pull-ups for rowing

1. 23/13/18/10/27
2. 23/12/15/11/31
3. 22/11/14/10/30

270 total

#28 - Bryan K

I pass through Balad from time to time and would love to work out with you guys. Where's the CF gym there?

Normal:
Rowing

Subbed:
wall balls - 23lb thrusters (10kg)
sumo deadlift - 66lb (30kg)
box jumps - 12" box, no 20" exists in my gym :-(
push press 44lb, 66lb, 44lb, (20kg, 30kg, 20kg)

Round 1 - 20, 5, 30, 10, 10
Round 2 - 10, 5, 15, 5, 10
Round 3 - 15, 5, 15, 15, 15

Total 185

as rx'd
45lb thrusters
2pood sdhp
20'' box jumps
75 lb push presses
and burpees

total 221

IM Triathlete - 1mo in to Crossfit...First FGB

Had to use a 7kg ball - heaviest I had in the gym (appx 16lbs)

36/15/17/24/16
37/14/17/20/16
29/15/16/19/16

Total: 309

Any advice from these numbers? Since I was consistent does this mean I didn't push myself hard enough or does this reflect good conditioning? After I was done I had to lie down for several minutes....

My first FGB

Subbed to 17# Wallball, it was the heaviest I found. Couldn't throw it to 10ft target neither cause the roof is too low. 8-9ft instead.

1st round: 37,15,16,15,11
2nd round: 28,11,16,12,11
3rd round: 24,10,18,16,16
Total = 256

Lousy score, will have to work harder.

193

Round1
32,12,14,20,10
Round2
31,12,10,20,11
Round3
25,10,10,15,11

yesterday's WOD, as RX'd

59/1
59/1
56/4
56/4
52/8
48/12
47/13
44/16
43/17
34/26
36/22---- 2 short

totals:

squats - 534
pull ups - 65
push ups - 59

First time with fight gone bad... As Rx'd

Total = 338

m/60/175/74"

"Fight Gone Bad"

30/13/18/16/9
27/11/16/11/8
26/10/13/10/9

Total:227
Wall Ball w/ 15l# ball
SDHP and P/Press w/ 70#
Bx Jmps at 18"
Used 1:30 instead of 1:00 btwn rnds.

not my best performance.

Handicap: Capt' Morgan and diet coke, many tortilla chips and salsa last night, and 1049 squats Saturday morning.

FGB TOTAL: 303

14# ball
55# SDHP and PP
20" box

I changed this up to save my lower back...

WallBall 12 lb ball(heaviest in gym) 20,17,16
SDHP 12 lb ball 10,10,10
Box 18,18,18
PushPress 95lb 10,10,7
Row 10,10,10

Also started eating paleo today. Time to drop the bodyfat, get healthier and more energy.

Thought I would break 200 today...NOPE!

189 RX.

Aloha,

Jordan

30/M/200/71

20# ball
85# SdHp
20" Box
75# Push Press

Round 1: 21/15/16/15/11(burpees no row)
Round 2: 15/14/14/17/7
Round 3: 15/11/17/18/7

286 as rx'd

First time in our new box with Games WB height

327 (128/102/97)

Something else:
Cindy and Mary adopted McKenzie

5 Pullups
10 Single Leg Squat
15 alternating offset box push-up (left arm on box, right arm on floor, pushup and explode to shift to the left (one rep), now right arm on box, left arm on floor, pushup and explode to shift to right (one rep).

As many rounds as possible in 20 minutes.

10 Rds + 5 pullups and 10 SLQ

Dead from previous day.

Subbed 24" box for 20" box.

Total: 200

Hurt so good.!

Subbed dumbell thrusters 20# dumbells
24" box jumps
246
M29/6'2"/205

Definately not a PR, but first time using rx weight for women!!! I'll take it. Metcon definately needs work.

R1: 30/19/18/10/10
R2: 25/15/18/10/10
R3: 25/15/18/10/10

243 as rx'd

Chin up!

Olive

39/m/5'11/165

10# med ball: 26-27-26
SDLHP, 65#: 21-12-19
Stair Jumps: 11-14-13
Push Press, 65#: 23-18-19
Jumping Pull-ups/2: 14-17-17
277

Body says no way.
If I try I will be very unhappy with results.
Will have to do on Mon.
Did an easy 25 min run and lots of stretch.
This old gal, at times, must improvise now and overcome later.

Laura f/47/5'7/150

Done at home with best available options
12# DB Thrusters: 30-26-25
45# SDHP: 20-18-18
10# footstool jumps: 27-26-25
45# PP: 18-16-20
Row: 9-8-9

yesterday: 30km cycle

16# wall ball
75# SDLHP
20" box jump
75# push press
C2 rower

Total Reps=206

22/F

27/m/174/5'9"

Rd 1 98
Rd 2 85
Rd 3 84
Total 269
PR by 9

M/44/178
As Rx'd

WB - 32,27,30
SDLHP - 18,15,15
BJ - 18,20,17
PP - 18,16,15
Row - 14, 11 12
Total - 278

M/29/180/6'2"

107
+94
+89
=290

Legs are smoked from squats yesterday, so I abbreviated this workout.

six rounds of (one minute each):

Wall-ball, ~9 pound ball, 10 ft target
walk
Hitting heavy bag vigourously
walk

then a mile walk (20 minutes)

[I didn't know I was supposed to record reps. Duh.]

CFWU (-)

FGB w/16lb. Dynamax, all else as RX'd:

255

m/33/5'10"/190

Had to sub thrusters with a 35 lb plate for wall balls. The rest as Rx'd

Total points: 304

M/50/153/1-1-06

Not as Rx'd (14#/65#)

249

Heavily affected (negative) by very poor box jump numbers. Squats from ystd, under-fueled, blah, blah, blah.

Sending out an APB for my legs...they don't seem to be here right now...

Sorry Brandon, I threw down the Championship gauntlet last night while I was... as Bingo might say.. vodka sodden. Seems more than a few us had a few last night ;)

My first FGB as RX'ed- never had rower/ 20" box. Numbers aren't great- who cares. Had lots of fun last night, was worth it.

14# ball/55# SDHP-PP
217
Next time will be better (early bedtime, well hydrated, no wild claims fueled by vodka & club)

Any other long suffering Jets fans out there?
J-E-T-S Jets Jets Jets!

Sub DB thrusters, 20# for wall ball (reps)
Sub Burpee Pull-Ups for row (reps)
1:101
2:82
3:83
Total: 266
Done solo so had to position everything facing the clock.

As Rx'd:

209

I lost count a couple times, but I think that's right. I felt really hypoglycemic at the start; drink some Kool-Aid beforehand next time!

WB - 6kg
Box Jump - 18" box
subbed Jumping pullup for rowing

all subs necessitated by facilities

WB: 30/20/20 = 70
SDHP: 23/14/14 = 51
BoxJ: 20/15/15 = 50
PP: 18/12/12 = 42
JPU: 20/19/20 = 60

Totals: 111/80/81 = 272

Darrell #38 - You can try a number of things. First I would look at just your total calorie intake, if you're working out hard you may just need to consume more overall calories, but stay with clean food. Peanut butter is not your best choice, try almond butter, tastes almost exactly the same but about 100 times better for you. Another thing is post workout, its key within an hour of your workout to get a shot of protein AND CARBS, something often overlooked, your body needs to replenish its carb stores in muscles and in your liver or you will feel it. Your body will slowly replenish those stores over time if you don't do it post workout, but it can leave you lethargic and hurt your next workout, where as right after your workout your body is very good at replenishing those stores if you feed it. Keep eating clean, it would be a mistake to blame lack of energy on clean food, you may just need to up your good fat intake, eat more total calories, replenish post workout, or all of those. Hope that helps!! Keep at it!

As Rx'd 332 crazy tough after yesterdays wrkout

as rxd 332

As rxd 345...felt good...alot of hype with this one

M/49/6'3"/195

as rx'd

wall ball 29/23/20
SDHP 21/16/14
box jump 21/18/14
push press 13/11/10
row 22/18/20

total 270 106/86/78

CG E-City CrossFit
Leary(m/44/5'11/200)
250-as rx'd

WOD FGB
W/B 35-25-25
SDLHP 20-15-16
B/JMP 15-18-20
P/P 20-30-25
ROW 15-14-14
Totals:105-102-100
= 307
struggled the night as legs are totally trashed fae yesterday !better score than last time,but so much more if legs ok,started fast,no pausing,but legs kicked in by box jumps ! still walking funny!
S/P after.

Three rounds of:
Air-ball, 23 pound ball, 9 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row, (Calories)

Round 1 = 21 + 20 + 17 + 18 + 16 = 92
Round 2 = 15 + 16 + 15 + 15 + 16 = 77
Round 3 = 12 + 13 + 12 + 10 + 15 = 62

Total = 241 (pr)

Last time: Total = 181

Fight gone bad:
Carole
F/51/5'6"/130
Wall ball was 5kg to 9' target, rest as Rx'ed.
Total: 250

Kevin
M/50/5'11"/168
Wall ball was 15# to 10' target
Power clean instead of sdhp, same weight.
Total: 250

Even with our various subs, we tied, right to the rep.
We mutually decided no overtime, we would call it a tie.

Shelby
F/17/5'8"/140
Did yesterday's WOD:
52/8
47/13
45/15
41/19
38/13(f)
35/25

M/23/155/5'7"

Rx'd 325

First time doing FGB, what a workout, especially after yesterdays wod, legs are rubber.

Modified Fight Gone Bad
Same rules as “FGB”
Heavy bag (Punches)
Kettlebell swings 24 kilo (Reps)
pull ups (Reps)
Push-press, 75 pounds (Reps)
Speed bag (Punches)
Round 1 291
Round 2 258
Round 3 251
800 today
525 last time

Total points=270

16# wallball

65# SDLHP (1st rnd) 55# for last two

65# Pushpress.

don't have my notes to post specific rnd numbers. My hamstrings are sore.

didn't count, I'd like to, but had limited time at the gym and I'm a newbie so I'm just trying what I can and trying to get the form right ect.

I used the 45lb bar to do the exercises, I know during the last set, I could only do 10 push presses, 10 sumos and 10 thrusts. I also had to change my workout to upstairs as when I was downstairs, I had to go all the way upstairs to do the rowing. I only had the bench in the gym to do the box jumps, which I thought was a pretty high jump.

substituted bent rows for Row
wb:28,30,27
bj:23,23,24
sl:21,23,21
pp:23,16,15
row:30,25,26

First time with FGB. Substituted thrusters for wallball, and spent a lot of time walking from station to station due to gym set-up.

Total: 312

Wish I could do as Rx'd! Loved it

subbed 15 lb med ball & 35 lb DB swing for rows
Round 1: 28 23 22 24 26- 123
Round 2: 28 22 24 22 27- 123
Round 3: 24 21 25 23 27- 120
Total:366 (PR)
I've been doing this wrong all along I always thought the box jumps were supposed to be a 24" box

295!! P.R.! Up from 270 in August!

I've been P.R.ing ALOT in the last few months after ~2 yrs of CrossFit... Thanks!! Awesome Program!

As painful as this workout is, I'll aim to break 300 next time!!

161/126/134= 421 as RxD (PR by 6)

rx'd

319

m/46/150#

Okay this was my second Crossfit workout ever. And I just got my cast off of my wrist.

I subbed thrusters and burpees without the handstand. Used 45 lbs for the dead lifts, and 30 lbs for the push presses. It's a start!

17, 11, 19, 5, 14
17, 12, 16, 7, 19
17, 12, 17, 7, 19

Total: 209

M/67"/155
New to crossfit
Subbed 10kg db for wallball
All others as directed

Score: 343

Good workout.

23 / M / 5'9" / 135lbs

Tried this monster today

Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups

Scaled to
Three rounds of:
Bear walk 100ft
Static handstand hold 1 min
10 band-assisted HSPU

Time minus 3 mins of static handstand holds: 27:00

That was brutal, even scaled back this much. My wrists are not happy...

108-81-72
TOTAL: 261

Used a 12lb med ball, as per usual for me.

Subbed Kettlebell Swings with 30lbs for row, counted reps.

SDHPs and Push Press with 50lbs (as Rx'd for my body weight)

Great, hard workout.

Male/185#/6'1

425 as rx'd, no round breakdown, forgot it at the box.

M/35/72"/240

224 Total
As rx'd, using a 2 pood KB for the SDHP, rather than a barbell.

Great workout!

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska
Pro Deo et Patria
Priest, Anglican Church in North America

M/31/189cm/112kg

Crowded gym tonight...

1: 128
2: 102
3: 98
tot: 328

Weights as rx'ed for the first time ever for any WoD: getting there slowly...
Subbed power cleans for Sumo thingies, & burpees for rowing.
25/8/19/8/15
20/9/18/10/16
20/6/20/9/16
=229

Think I'm not warming up enough - 2nd round achieved more than first.

Total: 253 (pr by 14)

Subbed 20# db thrusters for wall ball.

R1: 30/10/15/12/12
R2: 25/14/14/12/12
R3: 25/12/14/12/10
-------------------
Tot:80/36/43/36/34 = 229

Love FGB but did not make it to the gym today (not one in this town) so went for about a 10k run. A warm day out here in the Adirondacks! Quads on fire from yesterday's squats ;)

Erin

oh ya... used this site for my timer: http://www.speedbagforum.com/timer.html

damper set for C2 rower: 3

Question: all things being equal, to achieve highest calories (in one minute) on C2 is it better to set damper lower or higher. I usually set it to 7 for my 500m sprints for time...

First FGB WOD. Tried to do it last September (on the day of FGB4) and did not have the Combo to get the WallBalls where they were locked up...LOL.

Total was 240
30/20/18- total 68
22/17/19- total 58
12/12/10- total 34
18/14/12- total 44
12/12/12- total 36

The 15yo son did it too (as rx'd except 10# Wall Ball) and totaled 119.

Task Priority FGB.
20 reps ea, 3 rds, 1:00 breaks.
Sub'd SDHP w/24 kg KB for C2 rower.
14:32 w/rest.
10 m-u

FGB: subbed jumping pull-ups for rowing:

Chris: (6'1/M/25/208#)

SDHP/BJ/PP/JP-U/WB

Round 1: 26/25/19/18/16 = 104
Round 2: 21/25/12/13/10 = 81
Round 3: 21/25/12/13/13 = 84

Total: 269 :/

John: (6'/M/25/167#)

WB/SDHP/BJ/PP/JP-U

Round 1: 37/13/43/12/26 = 131
Round 2: 27/11/28/14/15 = 95
Round 3: 23/9/26/6/24 = 88

Total: 314

First time for both of us. Great workout overall. Got some nice stares from fellow ARC-goers.

Kyle
1st (35,25,18,15,13)106
2nd (20,23,19,12,18)92
3rd (33,15,15,10,12)85
283

Jen
1st (36,24,16,17,11)104
2nd (35,15,16,11,10)87
3rd (30,12,17,11,10)80
271

Yea sore from the multitude of squats yesterday an a 5 k last night...
as Rx'
Round 1: 34/18/19/22/15= 108
Round 2: 34/17/19/17/14= 101
Round 3: 34/17/20/17/13= 101
Total 310
now..to run later or not.........

34/M/6'00/193

297

pr is 312 but I felt good about today's work. I wish I had known where I was at rep-wise in the last round of push press. Maybe I could have eeked out an extra 3 to get me to 300 today.

No wall high enough in the gym to do wall balls so did squats with a 9 Kg Medicine ball.
Dropped the weight to 70# for dlhp and push press.
Box Jump 20 in.
Couldn't count calories on the rower as the screen was broken, so instead counted reps (damper set at 10)

R1: 24/11/15/7/25
R2: 16/5/14/10/26
R3: 20/5/16/11/31

Total: 236 but I estimate that I burned about 40 cals, so 236-42= 194)

20# DB thrusters 25-15-16
SDHP's 18-15-15
box jumps 14"box 25-13-15
push press 15-15-15
30# KB swings 24-15-16

Total= 257

34 yom 225 bwt

fight gone bad
wall ball 20# dynamax
75# sdhp
24" box jump
75# push press
burpees
score: 328 new pr by 11

Round1: 99
Round2: 88
Round3: 79

Does anyone know if a step up on a box jump is considered scaled, or just a variation of a box jump?

subbed 45# Thrusters for wall ball

124 (32,28,17,30,17)
107 (25,25,15,25,17)
97 (20,20,10,30,17)

328 total

Subbed Thrusters for Wall Ball
Subbed Pullups for Rows

315 Reps

Wall-ball, 20lb ball, 10ft target (29; 27; 18 Reps);
Sumo deadlift high-pull, 75lbs (14; 14; 14 Reps);
Box Jumps, 20" box (20; 20; 14 Reps);
Push-press, 75lbs(20; 20; 14 Reps);
Swings 40lbs (21; 17; 20 Reps).

Total Points: 279

Really good WOD.

291 (pr)

Check my awesome wife>!!!!!!!!!!!!!!!!!!!!

subbed 20#dumbell SDHP and PUSH Press
All else as RX'd 1st time WOD 285

STUD

F/31/127

F/40/129/5'4
First time doing FGB

Wall Ball (12 lbs): 30, 26,25
Sumo deadlift high pull (45lbs): 14,13,12
Box Jump-20in.(step up on bench): 17,20,24
Shoulder press (45lbs): 18,15,12
Row: 8,7,10

253 total.

Found my weaknesses that is for sure! But, that's ok....something to start working towards!

5 Rounds:
Subbed 20# dumbbells for wall ball shots and jumping pull-ups for C2 rower.

625

(383 after 3 rounds, previous PR was 347)

M/34/70/210

My gear was spread out through the gym, so I stopped the clock, moved, hacked and push for a full minute per exercise. Did 20" steps v. jumps.
R1: 28 / 23 / 24 / 16 / 15 = 106
R2: 30 / 22 / 24 / 16 / 20 = 112
R3: 30 / 20 / 26 / 16 / 18 = 110

W/U: jump rope, 100 single-unders + 50 double-unders; air squats, 1x20; FGB, 2 reps/cals per exercise; 17 ROM exercises.

As Rx: 355.

Points per rnd:
30-25-36-25-20
25-20-30-25-15
20-20-25-20-19

C/D: (strict pull-ups, chin-ups, GHDSU, hip ext. to vertical), 1x10.

Off PR by 14 pnts. I pretty much just gutted this one out. Legs were crushed from yesterday's 796 squats (had difficulty just walking up and down stairs today) and energy was a little low from a less than optimal diet last night. So I'm happy, make that ecstatic, with my results.

M/45/6'1"/185

18" box
R 1 - 110
R 2 - 95
R 3 - 87
total 292

Wall ball is new to me, harder than I thought.

286
subbed:
40 lb thrusters for wall ball
broad jumps for box jumps
jump rope for rower

"Does anyone know if a step up on a box jump is considered scaled, or just a variation of a box jump?"

Hudson: I'm no expert, but thought I've read in the past that step-ups are same amount of work as box jumps (putting your entire body 24" off the ground, whether by jump or step), but not as much power produced (because a box jump can be done faster). The physics majors out there might want to confirm.

296

Technique added to perf on box jumps n rowing, but low performance on SDHP n WB, relative to norm. Paul

had to sub 40lb dumbbells for both sdhp and push press and 50lb kb swings for row

wb sdhp jump pprs kb
30 30 40 30 25 185
30 25 30 25 21 131
26 24 30 22 22 124

440 total

As Rx'd

256

First time with the rower... WOW

M/63/197-"Fight Gone Bad!"
Three rounds of:
Wall-ball, 15 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row for reps on Total Gym
Previous PR- 270
New PR-333

M/43/180/5'11"

As Rxd:

323

WB 22, 14, 13
SDHP 17, 13, 10
BOX 25, 22, 20
PP 17, 10, 10
JP 64, 44, 45

Can't believe I managed a squat-centric WOD like FGB after yesterday's WOD when I doubled my total squats in one workout. Since I was forced inside by rain, and had to rig up a new 10' target, I discovered my old target has always been 9', so WB's were noticeably harder. I also scaled the weights to 65lbs, and subbed Jumping Pullups for row.

Fantastic job memuc, Dan Colson, Kevin & Carole, bingo, and outrageous performance Fit Mom!

Sub'd 15# ball because that's the heaviest the gym has. This WOD did not go well for me. I was rushed and screwed up and used a 65# bar instead of a 75# one by accident. I also lost about 30 sec. every time transitioning from the push-press to the row because of how far I had to move from outside the gym to inside. By the end of everything I didn't even feel like I'd gotten a truly terrible "Fight Gone Bad" workout because for how hung-up I was getting.

Score on 090804: 265
Score today: 240

40/m/190

as rx'd except sub 90lb seated rows for row machine

363 (pr is 391)

f/40/174/5'11"

273.... 1 rep less than last time. However, this time I was jumping on a box that was 5 inches higher and using a kettle bell that was 15# heavier for the thrusters (no wall ball)

thrusters w 35# kb 27 - 24 - 20
55# sumos 24 - 24 - 20
23" box jumps 16 - 14 - 14
55# push press 15 - 13 - 15
row (calories) 15 - 15 - 17

I can't imagine doing a championship round because the only thing that got me through the second round was knowing there was only one more to go.

This is the first time that we have been able to do fight gone bad as Rx'd!!! was super hard and exciting at the same time!

Maria

Wall ball (40, 30, 30) = 100
SDHP (18, 23, 22) = 63
Box Jump (24, 21, 19) = 62
Push Press (19, 15, 16) = 50
Row (14, 15, 14) = 43
TOTAL = 318

Hans

Wall ball (45, 45, 40) = 130
SDHP (27, 20, 14) = 61
Box Jump (25, 25, 32) = 82
Push Press (23, 23, 19) = 65
Row (13, 11, 13) = 37
TOTAL = 375

*legs were really toasted from yesterday still....God I love that pain.

#162 mas

Thanks for the shout out. Nice job yourself! You must have had a recent birthday, I noticed the change to 53. We are only getting better with age, right?

I agree, Fit Mom your performance is outrageous.

mas, buy yourself a C2 for your birthday!!!

Sigh...this is the second time posting, lost the first. This is the first time we had the equipment close together and as such the first time we did it as Rx'd. LOVE this workout.

Maria

Wall ball toss = (40, 30, 30) 100
SDHP = (18, 23, 22) 63
Box Jump = (24, 21, 19) 64
Push Press = (19, 15, 16)50
Row = (14, 15, 14) 43
TOTAL = 320

Hans

Wall ball (45, 45, 40) = 130
SDHP (27, 20, 14) = 61
Box Jump (25, 25, 32) = 82
Push Press (23, 23, 19) = 65
Row (13, 11, 13) = 37
TOTAL = 375

Maria showed a huge improvement from last time! As always she continues to amaze me!

First Time FGB.
Subbed Jumping Pullups for Rows, only had 10# MB.

1. 118
2. 121
3. 124

Total 363

254. I got 257 last time! Oh well it was fun! Used 15# ball,that was all the gym had. Did 24in.bj's, I know I can get 300 if I would just keep working, instead of leaning over,letting it kick my butt! lol! I need to work harder on bj's and sdhp's.Much respect to those scoring in the 300's and better!Actually respect to everybody that just did it! Happy Crossfitting to all!

487 5rd for the belt championship

The challenge was thrown out there and no did it for 5 rds. This was rough but manageable next time going for over 520 .... WOW is on the schedule for tomorrow hopefully no squats quads are blown.

D & W
@ home

D
15# ball, otherwise as rx'd
105/84/84 = 249 (PR by 21)

W
12# ball, 18" box, 50# push, 44# KP sumo
86/84/84 = 249

As Rx'd

284

New PR!

round 1 - 129 reps
round 2 - 115 reps
round 3 - 110 reps
no electronics on the c2 rower we have at school so just counted as pulls. We got a new c2 rower coming on Tuesday though, all our crossfitters are very excited. No more SDHP subs for rowing.

Subbed 220 yd runs. No rowing machine. Gave myself 27 points/cals, by taking total cals for 16 laps on usual run and dividing by 16.
Rested one minute after each run.

Wall ball 26 26 20
HDSP 17 17 16
20" jump 20 21 20
Press 15 10 10
220 yd run 27 - 1:48 27 - 159 27 - 156

m/52/6'2"/190

Joann F/20/5'8"/140

-Subbed 20lb. bar for sumo/push
-Burpees instead of rowing ..no rowing machine at my gym :(..
-Lost count on points, but around 220 total

gym was closed today, didnt have much equipment (if any) that would be a suitable substitute for FGB. Instead I did this WOD:

30 min AMRAP:
-10 chest 2 deck pushups
-10 situps
-10 supermans

17 rounds + 3 pushups

will do FGB tomorrow instead of deadlift

subbed 40lb dumbell for wallballs

24 box jumps

235 First time doing FGB.

Active recovery

30 minute easy aerobic

223

45lb bar
10lb db thrusters

M/25/5'9"/180

"FIGHT GONE BAD"

Total reps = 282

1st time with FGB.

Tired after the WOD, but I am off work for bout a month, so I have extra time now. So worked on some power clean and jerk, did 3-3-3-3 and 1-1-1. Got up to 215x1(pr).

DO WORK!!!

as rx'd:

288. PR by 66

m/18/5'11"/165

did 20# DB Thrusters. To cold outside
And SDHP's for row so the number isn't calories, its reps.
May have rested to long.

R1:26,22,36,22,26
R2:24,18,40,20,26
R3:22,18,40,20,26

Total: 386

wu: cfwu x 3 + push, .5 mile treadmill

FGB Task Oriented

This Time: (1:22 PR)

Subbed 2 20 lb. dumbbell thrusters for wallball
subbed 20 burpees for row

Rnd 1: 5:10
Rnd 2: 7:28
Rnd 3: 8:21

Total Work Time: 20:59

Last Time: 23:22

Subbed 2 20 lb. dumbbell thrusters for wallball
subbed 20 burpees for row

Rnd 1: 6.22
Rnd 2: 8.09
Rnd 3: 8.52

WBS to 9 ft ceiling, everything else as rx'd
R1: 135
R2: 121
R3: 110
Total: 366

M/180/26/5'4"
I subbed 1 pood KB swings for rowing.
Wall-ball: 30, 26, 24=80
SDHP: 24, 15, 10=49
Box jumps: 26, 21, 17=64
Push press: 30, 26, 22=78
KB swings: 24, 27, 26=77
Totals: 134, 115, 99=348
Now I'm dead.

m/41/5'7"/148

15# ball (heaviest in gym)

shorter rest subbed for full minute of rowing due to distance between rest of stations and row machine

Rd 1 - 33/12/18/12/13
Rd 2 - 27/10/20/10/17
Rd 3 - 28/10/20/13/13
256 total.

Not great, but it is what it is.

as rx'd except had to sub 15lb. wall ball since it's heaviest my globo gym has

364 total...should have been better, yesterday caught up to me pretty badly

7 kg med ball
Total 308
My goal was to get 300 so I am happy, trying for 320 next time.

m/37/186/72"

WB (12#) 20/20/20
SDHP 20/20/16
BJ (20") 20/20/12
PP 20/20/10
KB 20/20/24
Totals 100/100/82=282

ro1: (25, 15, 20, 15, 14) 89

ro2 (30, 18, 25, 15, 13) 101

ro3 (30, 16, 28, 9, 15) 98

288

20lb DB(each hand) Thruster
75lb SDHP
Box Jump 21"
75lb push press
Jumping pull ups (lots or reps here; burpees prob more accurate sub)

30/18/18/20/30= 116
25/15/15/15/25= 95
25/10/15/10/25= 85
Total = 296

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
SDHP 45lbs x 5-5 65lbs x 5; Push press 45lbs x 5-5 65lbs x 5; Row 500M; wall walk x 10; box jump x 5

As rx’d:
Wall-ball, 20lb ball, 10 ft target: 23-23-19
Sumo deadlift high-pull, 75lb: 17-16-15
Box Jump, 20" box: 18-18-16
Push-press, 75lbs: 18-18-13
Row (Calories): 16-15-13
Total: 258 PR
Compared to 090804: 210
Compared to 081111: 249 previous PR

1st FGB
Total = 224

26/m/5'11"/185
sub 55lb KB swings for row
WB target a little under 10ft
129-118-110=357

M/41/220/6

subed 18" box, 35#lbs dumbells sdhp,PP, 20# dumbells for medicine ball, rower non-standard

wall-ball 22/20/19
SDHP 22/25/16
Box 16/17/17
PP 15/15/13
Rows 24/25/25

291

Just dumb and not paying attention. Did 95# instead of 75# on SDLHP and push press. I was wondering why I was so spent today.

45# thrusters
95# SDLHP
20" box jump
95# push press
burpee's

288(315 last with right weights)

beat my reps total from time before with 75# when I got 288 today with heavier weight so feel good about that. Oh well, next time.

263 total - down 30 reps from my last go.

Thanks Dani. I appreciate the input.

30/M/5'10/150 (MTN WARRIOR)

WB (23,23,23) Getting better at those, I really sucked at them before.
SHDP (18,12,15)
BOX JUMPS, 30 INCH BOX, 13,12,,13
PP (8,10,10)
SUBBED JUMPING PULL UPS FOR ROW (23,23,35)

total reps was 261

I think if someone would have being there telling me to rotate and keeping track of my points, i would have score a couple of more points. Good workout though.

SANTI

Karla
Wall ball 20# 2.18mts 21/18/14
SDHP 30# 23/26/23
Box Jumps 16" 17/17/19
Bench press 30# 32/33/27
Burpees 7/9/8
Total = 100 + 103 + 91 = 294
Humberto
Wall ball 20# 2.80mts 22/18/14
SDHP 50# 25/25/25
Box Jumps 16" 23/18/18
Bench press 50# 37/35/35
Burpees 11/9/7
Total = 118 + 105 + 99 =322

Cycle 43 K in 1:34:48
Avg Watts = 150

Rest 3 hours then;
CFWU1
FGB - Championship version as per Pony's challenge.
First time with an actual rower.
FGB = 262
Championship version = 412

I added a minute in between exercises since I didn't have somebody to say "rotate" and needed the time to mark my reps and set the alarm clock on my phone for each exercise.

I didn't have a rower so I subbed for burpees

in order of WB/SDHP/Box/PP/Burpees
26/21/19/17/12
19/18/17/13/10
16/17/16/12/11

Never done a FGB before. Yeah I know my cardio is down from the 2 months away but at least I'm not getting sore anymore (for now) thank God!

"PROPS TO THA FRAT!!!"

Franiel

M/25/150#/5'7"

Subbed 40# Thrusters

Thrusters: 79 (PR by 3)
SDHP - 35 (PR by 1)
Box Jumps - 43 (miss PR by 5)
PP - 26 (Miss PR by 12)
Row - 30 (Miss PR by 3)

Total: 213 (Miss PR by 16) My legs are dead

Subbed wall-ball for thrusters with 20# each arm, and broken row machine so i did 30 strokes per round on a damper setting of 5(not included in my total). Next time I think I'll do 5 rounds.

248

34 24 14 8 17
29 12 13 9 15
22 8 12 10 15

Didn't have a real rower so did it on rower at DSU set at 100 pounds and counted each rep as 1...don't know how that would equate to a calorie

total of 242

m/16/150/5'7"
112
103
103
total of 318
hard to keep count in my head during the workout.

Filthy 50's instead

Rx'd

20:56

I am usually golden for an under 20 minute time on the 50's until I reach wall ball and burpees. Those two stages just kick my ass.

22'' Box steps ups.
Rest as Rx'ed

201

250

Darrell, if you are still in Iraq, I'm right here with you brother. My thinking was you are eating out of the DFACs over here so I went with what's available for ya. You'll just have to do some online shopping. Not like we can walk down to the GNC or Hajimart ;)

Peace out ~ G

CFWU x3

FGB:
85
73
58
Total: 216

20# db thrusters for wb
burpees for rows

I substituted 20# thruster for wall ball and burpess for Rowing. I found that a 1-mute break wasn't enough for me between rounds. I took 90 seconds and then 2 minutes. I was really sucking wind.

20# dumbell thruster
SDHP, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Burpees

After that WOD, I did yesterday's endurance WOD.
8x:
Treadmill at 12% incline and 8.5 mph (~7 minute pace) for 20 seconds
10 second rest

Man, that was harder then it looked... You're a beast if you can do that with a 10sec rest :). I was getting light-headed :) and I was taking 30-90 second rests.

WB: 33,32,28
SDHP: 19,20,20
Box Jump: 27,25,25
PP: 23,25,20
Row: 16,15,15

Total: 323

Wb 37,37,29
sdlhp 20,20,16
box 25,18,27
push 26,20,17
sub run. No rower.
Total (no calories) 292
soaked. Thanks cf.
Ben

m/18/6'3"/193

had to use 12 lb. ball

115
130
143

total : 388, pr

i feel dead

SUB 25# db 32,32,32
SUB 65# su 24,19,18
bj 19,18,18
SUB 65# pp 22,22,23
ro 12,11,12

314 total
previous 292

Second time ever doing this torture...

subbed box jumps for double unders and cable rows at 80 lbs for rowing...kept track of all reps obviously...

Wall Ball = 30/30/25
Sumo DLHP = 26/20/20
Double U. = 25/32/30
Push Press = 14/15/12 (gotta get better at those)
Cable Row = 36/33/36

Total = 384

320 as rx'd.

32/m/195

as rx'd

Round 1: 25, 30, 23, 38, 8
Round 2: 20, 26, 21, 30, 9
Round 3: 20, 26, 20, 31, 7

Total: 334

32-13-16-20-12
24-13-15-19-13
25-13-16-22-13

Total = 266
(PR is 278)

M/32/6'3"/200

On the Hand Stand Day (three days ago) I did FGB: 331 (PR)

Today did Football Gone Bad: 425
45# DB Thrusters (90lbs total)
20" Box Jumps
Pushups
Double Unders
Row (Calories)

m/44/185

As Rx'd 281 (PR).

me and my mate new to cross fit this year so 1st attempt at this and it was savage!
1- 121
2- 120
3- 125

total 366 again savage
also miss read what i had to do and completed 5 rounds which i read is a championship FGB!

4- 121
5- 122
overall total 609
im loving this mind!
all the way from sunny wales :-)

as rx'd 272 (pr)

rd1 29/17/22/20/11
rd2 24/12/19/16/14
rd3 25/12/20/14/16

First time doing it as rx'd because I finally have a rower. However, I didn't realize my daughter had set the rower to level 1 until after the first round.

My legs were fried from the 788 squats and snowboarding yesterday. The transition from wallball to SDHP's is a killer for me. After the SDHP my first few box jumps are really comical.

On the bright side my Push presses and shoulder work are coming back. Going back to the Doc today to have my shoulder looked at. After landing a jump on my board 2 days ago I caught my back edge and fell hard on my left shoulder. The pain was excruciating and my left side was temporarily paralyzed for 30 secs.

wall balls 30,23,18 = 71 + 4
sumo 19,11,11 = 41 -7
box 16,15,16 = 47 +0
push 14,12,11 = 37 -1
row 16 13,16 = 45 -19
total 241 -23

10lbs wall balls (largest in gym). Absolute disaster especially rowing. Maybe better to not do as second workout

ipod stopwatch & hard to keep count also, interrupted 1/2 way thru 3rd rnd. took about 20 min total
20lb db thruster: 25 avg
box jump: 25 avg
sdlhp 75lb: 12 avg
push press 75lb: 25 avg
row: 15 cal avg
total= around 300

112 93 86 total 291, down from pr of 315. First and second rounds were both down about 10, last round only down 3. Wasnt really going for a record, just a good workout.

Had to settle with 10# ball, and did another round of 75# SDHP instead of rows (no rower).

Total score = 262

FGB @ home
20# wall ball, 2 pood SDHP, 24# box jump, 36# DB pushpress, burpees
Total = 269

M/48/6'/182

WB: 24/26/20=70
SDHP: 16/15/10=35
Box Jump: 20/25/25=70
Push Press: 25/30/20=75
Row: 12/17/18=47
Total: 297
+1500m Swim

CFWUx2
290
wb 30,25,22=77
sdhp 20,18,15=53
boxjump 25,21,21=67
pp 25,20,18=63
row 10,10,10=30

Forgot my watch, so had to use a timer which I had to reset each minute. Punched in 55-58 seconds each time depending on how long I thought it took me to get to the timer. Bottom line, my intervals might have been a little off.

m/41/6'0"/193

WB 31/30/31 (+12)
SD 17/17/17 (+6)
BJ 15/16/19 (+3)
PP 12/13/13 (-1)
Row 11/11/12 (+4)

total 265 (+24)

Sub 2 X 20# db's for wallball

1. 102
2. 67
3. 62
Total: 231

Subbed 20lb dumbell thrusters for wall balls. Also subbed an additional minute rest between rounds.

round 1- 120
round 2- 119
round 3- 104

then finished with a 12 minute corpse pose on the most comfortable black weight room mat you can imagine.

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

WB: 34/34/26
SDHP: 36/32/28
BJ: 18/17/15
PP: 55/50/50
KBS: 30/25/25

Total: 475 pr by 19

If this was a fight I would have been knocked out at the end of the fifth round. Forgot my stopwatch and no partner so just did 3 rounds of 25 reps each. Took like 30 minutes including rest.

Three rounds of:
15# dumbell thrusters: 30,30,30
SDHP, 75#: 15,15,12
Box Jump, 20":20,20,18
Push-press, 75#: 15,15,15
Bike:9,8,10

1:89
2:88
3:85
total: 262

325

F/41/5'6/160
as rx'd
274 pr
next time goal is over 300…

FGB-1/17/2010-total 191

First time doing task oriented FGB. Subbed double-unders for rowing, otherwise rx'd:
20 lb wall ball - 20 reps
75 lb sdlhp - 20 reps
20 inch bos jumps - 20 reps
75 lb push press - 20 reps
double unders - 20 reps

Round 1 - 6:00
Round 2 - 7:25
Round 3 - 7:27

No way to game task oriented, I thought it was much harder!

Three rounds of:
1 pood kettle swing
Sumo deadlift high-pull, 75 pounds (Reps)
air squats
Push-press, 75 pounds (Reps)
sit ups

didnt have the equipment in the basement to do this as rx'd

1 - 20.25.50.20.25
2 - 30.15.43.20.20
3 - 25.15.37.15.20

m/38/76/210

1pd kb to 8' for WBs, else as rx'd

38-30-17-25-18=128
33-25-18-20-16=112
25-21-18-19-17=100

Total 340

308 1st time with official height for WB only had 8 ft at old crossfit

Subbed 45 lb thruster for wall ball
sit ups for row.
Didn't keep track o reps but felt like a good outing.

Jeff @ home
406

M/42/5'11"/175

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

Only did 2 rounds

Rnd 1: 21/22/19/15/34
Rnd 2: 17/17/17/10/34

Total: 206

1st time doing FGB

Realized at the end that I was using 85# for SDHP and PP.
Also I couldn't figure out how to get cals on the c2. Did the rowing for a full minute with damper at 10.

1) 33/20/21/21= 95
2) 30/18/22/20= 90
3) 30/17/22/22- 91

276 not including rowing/

M/33/5'4"/142lbs
As RX'd
Wall ball 33, 26, 22
SDHP 21, 16, 17
Box Jump 30, 25, 26
Push Press 25, 20, 20
Row 16, 13, 13
323 total
PR

Thrusters 45lbs 44,32,36
SDHP 75 lbs 32,20,25
Box jumps 24,20,21
Push press 75 lbs 30,20,21
SDHP 45 lbs 47,37,31

177,129,134= 440 pr

instead of time oriented i did task oriented with20 reps of each station

3 rounds with minute rest at end of each round

20 wall ball 15lbs (couldnt find 25lb mb)
20 sdlhp 75lbs
20 box jumps 17'
20 push presses 75lbs
20 jumping pullups (no rower)

round 1= 2:37
round 2= 3:44
round 3= 4:10

total time= 9:91 not including rest

WB: 30/27/21
SD: 23/18/15
BJ: 30/25/20
PP: 23/20/18
RW: 18/14/16
Totals: 124/104/90: 318 PR!

26/m/200

subbed 50lb sandbag thrusters for wall ball

282 - not great but lost a lot of time in the transitions, and the SDHPs kicked my ass as always.

35yom / 206lbs

"Fight Gone Bad," three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

WB - 36, 18, 25
SuDL - 13, 9, 11
BoJu - 18, 10, 13
PuPr - 15, 11, 8
Row - 15, 12, 8

Total: 222

Used 70# for the SuDL and PuPr this time and a 14# ball for the wall ball. HOWEVER, my fiancee was keeping track of my efforts and didn't understand how it worked and, as a result, the numbers are skewed. I'm pretty sure I would have done better, but we'll just have to wait until next time to see.

230 as rx

First time!

Wall Ball: 30 29 24
SDLHP 65#: 18 16 17
BJ 22": 21 17 15
PP 65#: 15 15 17
Row: 2.5 2 2.5

241

I shouldn't have stopped to write down the numbers during the workout. It was painful but I didn't feel myself burning out. I need to work on technique on SDLHP.

First time with this WOD:
74/69/60 = 203
Coulda done better, but I didn't pace myself.

First FGB. some modifications:
Wall Ball: as rx'd
SDHP: 65#
Box Jump: ~22"
Push Press: 65#
Row: not a C2, cal count doesn't seem consistent with others. Max level on last round gave better workout for 1 min, though still low cal count.

Round 1: 24/20/14/13/1.0
Round 2: 25/17/12/12/1.3
Round 3: 21/13/ 7/13/3.1
Total: 196.4

26 y/o 210# M
99
86
84
total 269

m/35/147
#4 WOD

subbed burpees for lack of row & weights to 45 instead of 75

Round 1: 22/10/13/8/10
Round 2: 15/10/12/10/8
Round 3: 15/11/11/9/9

Total: 173

98
89
71

= 258

Only had access to a 7kg MB, and used a bench for the box jumps. Assumed the height of 10ft.

Wanted to mention my last FBG was a 185. Now a 262 (Increase of 77 points).

m/178cm/89kg/34y
first round 1 min, other two 45sec
45lb bars
sumo 20 20 20
burpees(row) 12 12 12
wall-ball 12 12 10
push-presses 15 15 15
box jumps 15 15 15
first time
Those are all proximate numbers but fairly decent
First time doing wod with my baseball team
Finaly manage to persuade them
They didnt like me after the workout

273 on FGB after a month on leave consuming glorious amounts of fine wine, beer and food. The boys slagged me off for not getting over 300 points which is "apparently" the accepted average! IFES, give me a break...

workout went down like this: box jumps/push press/wallball/jumping pullups/deadlift
R1: 41/17/13/10/16
R2: 47/19/11/8/15
R3:45/20/10/10/12

Total: 294

Round 1 32/31/24/35/20
Round 2 31/27/21/28/15
Round 3 30/24/20/26/13

Total 377

M/33/145lbs/5'5"

As rx'd
Wall ball 32/20/15
SDHP 27/17/17
Box Jump 23/17/15
Push Press 23/21/20
Row 13/10/11
Total 281
So not happy with this. Tired out real fast.

45# Thrusters: 22/21/10 = 53
SDHP: 20/15/13 = 48
BoxJump 24": 11/12/13 = 36
PushPress 75#: 12/11/12 = 35
ROW: 9/10/9 = 28

Total: 200

Thruster 45#: 41/26/25 = 92
SDHP 75#: 23/17/15 = 55
BoxJump 24": 16/15/15 = 46
PushPress 75#: 15/15/15 = 45
Row: 16/13/14 = 43

TOTAL: 281

CFWU x 3; Std
as Rx'd

Round 1: 30 25 20 18 16 - 109
Round 2: 26 19 20 16 15 - 96
Round 3: 25 17 20 15 14 - 91

296

Sloppy time keeping as I moved from station to station--unavoidable

Thruster 45#
SDHP 75#
Box Jump 18"
Push Press 75#
Pullups

84+80+75=239

Love this workout: the name itself is so badass

20/m/5'11"/186

No round break down just counting reps

426

So so so sore this morning, need to remember to stretch after the workouts.

M/36/5'10"/175lb

Did this one to task and didn't have 5lb plates for my bar so I punished myself by using 85lbs instead of 75lbs

3 rounds for time of:

20 x 20lb Wall ball
20 x 85lb SDLHP
20 x 20" Box jump
20 x 85lb Push Press
20 calorie row

time: 15:20

Wa really gassed by round three...first time doing it this way...it was a nice change but I think I like the normal way better.

291 total baby!

First FGB

205 reps..... poor

m/26/5'9/180

as Rx

127
100
100

327 PR

Round 1 - 32/24/16/20/12=104
Round 2 - 25/16/16/15/10=82
Round 3 - 21/16/15/12/11=75
Total=261 Subbed thruster for wall ball.
PR for me. 2nd time for FGB.

252

Scaled with a 10lb ball because it was the heaviest available.

Timed using an FGB mix on the ipod, which meant no stopping the clock during the transition between movements, as I previously did. Lost a lot of time between the push press and set up on the rower as they are on opposite ends of the gym. Otherwise, did not lose too much in the transitions.

EJ
M/36/170
R 15,15,15
TH 25,25,24
SDHP25,25,20
BJ 25,25,20
PP 27,23,23
TOTAL 332 ABOUT 20 OFF PR, BUT HAPPY FOR THIS 6 WKS AFTER HERNIA SURGERY
EJ

Subbed in 45# Thrusters the rest as rx'd
Round 1:102
Round 2:98
Round 3:96
Total: 296
really wanted 300, next time!!!

wall ball target was about 2,30m (celing height)
subbed jumping pull ups for row

WB: 30-28-29 = 87
SDHP: 17-17-15 = 49
BJ: 17-16-16 = 49
PP: 17-15-15 = 47
JPU: 23-20-21 = 64

total: 296

Fight Gone Bad
as a great man once said "its the dopest shiz there is"
my first fgb- 325 TOTAL REPS. i feel like a monster. this really took it out of me, but like someone above said, i think if i had been told to do five i could have.

substituted thrusters w/25# dumbells for wallballs
scaled SDLHP's and PP's to 65#
score: 252

m/70"/23/180

394

m/25yrs/225lbs

25 25 25 25 7 107
20 20 20 20 8 88
20 10 25 20 12 86
_______________________

65 55 70 65 27 281

wall ball target was about 2,30m (ceiling height)
subbed jumping pull ups for row

WB: 27-29-25 = 81
SDHP: 20-13-15 = 48
BJ: 15-10-10 = 35
PP: 15-15-18 = 48
JPU: 25-25-18 = 68
-------------------
102-92-86

total: 280

a few days late.

26/18/28/20/8 = 100
22/19/23/18/8 = 90
16/16/22/13/8 = 75

Total = 265

PR remains 288 but I beat the last two times.

CF Warm up

Subbed 40 lbs thrusters for wall ball.
Subbed Burpees for rows.
Rest as Rx.

249 (New Pr) Up from 197 last time.

Travis- 182. First time with the FIGHT!!!!

@ home:

15# DB thrusters
sdlhp as rx'd
BJ as rx'd
PP ~ 35# DB's
Row as rx'd

309

Totally forgot to post...

M/20/6'1"/170
swapping 20lbs each hand dumbell thrusters for wall ball:
260

F/19/5'2"/110
10lbs each hand thrusters, 45lbs sdhp's and push press, burpees instead of row:
114

5 rounds 380 points!!! OMG

What a great CF day! Fight Gone Bad was the first WOD I completed in August. Really enjoyed seeing it again.

WallBall 31/30/30
SDLHP 20/18/16
Box Jumps 25/22/20
Push Press 22/19/16
Row 9/10/11

= 299!

Not sure if I'll do FGB this time, ran today:

600m run (400m walk) x 8:
2:11,2:15x3,2:11,2:15,2:14,2:04

Just getting comfortable running fast again. hamstring feeling better, but calves are totally fried from lunge/jump/run yesterday and now this.

later,
b
m/33/5'8-1/2"/167

m/29/5'9"/160

not as rx'd
16 lb wall ball (heaviest they had)
started and stopped 1-min intervals (not continuous) due to stations being on opposite sides/floors of gym

17-23-17-12-23
14-16-10-7-20
16-16-10-9-20
total: 230

23.m.140.65"

as rx'd
282(PR)

Last Time/PR:
230

Wall Ball: 23/27/27
SDHP: 16/17/17
Box Jump: 17/18/20
Push Press: 19/21/19
Jump Rope: 100/100/106

M/41/6'1/198

Total 271

m/31/210
As rx'd
106
105
98
Total= 309

Brad
80
80
72
Total= 232

m.23.175

117,99,94

total = 310

F/24/151

First time doing FGB FOR REALS (aka someone was actually timing all my rounds)

DB thruster 15#: 22-16-16
SDHP 55#: 9-9-9
box jump: 21-20-20
PP 55#: 10-10-11
row: 11-10-12

Total: 206

F/24/151

First time doing FGB FOR REALS (aka someone was actually timing my rounds)

DB thruster 15#: 22-16-16
SDHP 55#: 9-9-9
box jump: 21-20-20
PP 55#: 10-10-11
row: 11-10-12

Total: 206

This was too crazy... especially for a newcomer. I was really, really nervous to start. I guess that's the point right?

Wall Ball: 25-25-25
SDHP #75: 17-15-18
Box Jump: 24-22-19
Push Press #75: 16-14-15
Row: 14-12-11

Total: 282

My first time with FGB and I needed a hug afterwards.

292, about the 100th time i've been within 10 of 300, and just can't get there...

Wu- ran 1/2 mile
Wall balls
34,32,28
SDHP (40lbs)
16,15,14
Box jumps (6 high)
15 all
PP (30lb)
20,18,16
row
10,10,11

30kg (on standard pump bar) for SDHP & PP

Thrusters: 23 16 11 = 50 (PR 53)
SDHP: 14 11 12 = 37 (PR was 28)
Box Jumps: 15 17 15 = 47 (PR was 41)
Push Press: 20 16 15 = 51 (PR was 44)
Row: 17 15 15 = 47 (PR 47)

Total = 232 (PR was 213)

Todd:

subbed rows with bowflex rows with 100lbs.

WB: 36,33,36=105
SDHP: 25,24,24=73
Box jump:22,21,18=61
push press:18,20,20=58
rows:24,31,31=86
Total: 383

Dawn:
subbed rows with Bowflex 90lbs, SDHP and push press with 45lbs
WB:24,19,21=64
SDHP:15,16,16=47
box jump:12,16,14=42
push press:10,10,10=30
row:25,27,28=80
Total: 263

Dumbell Thusters:25,21,18
SDHP:21,20,12
Boxjump:15,15,16
Push press:21,18,16
Burpees:12,12,12
Total:254

Dumbell Thusters with 25's: 30, 30, 25
SDHP: 20, 20, 20
Boxjump: 15, 15, 15
Push press: 25, 25, 20
Rowing: 21, 20, 20
Total: 111, 110, 100 (321 GRAND TOTAL)

M/25/5'11''/200

236 85,71,70
pr 280 something

C-
330
Mags-
291

31/m/5'11"/200

Did burpees instead of rowing everything else as Rx'd.

WB-32/26/23
SDHP-43/35/25
BJ-28/25/22
PP-50/32/32
BRP-16/14/14

Total-400

uhoh, lost a bit since last try.

WB 25+17+15=57
SDHP 15+12+10=37
BJ 19+15+18=52
PP 10+8+7=25
Row 13+10+13=36

Total = 207

262 total score

All weight as recommended. Great workout!

50# KB Swings subbed for row

373 PR

Three rounds of:
Wall-ball, 5 kg ball, 12 ft target
Sumo deadlift high-pull, 65 pounds
Box Jump, 20" box
Push-press, 65 pounds
Burpee Pull-ups

Round 1: 106
Round 2: 86
Round 3: 85

Total: 277

Wallball 20lb 28 20 25 = 73
SDHP 35kg 17 14 13 = 44
Box Jump 22 24 23 = 69
Push Press 35kg 17 14 14 = 45
Row 15 15 18 = 5

Total : 287

Better than 266 - last time
PB is over 300

subbed:

wall ball 6# (still have not made my basketball/wallball yet)
SDHP at 65#
24" box jumps
push press 65#

10.9.8...2.1

15:47

m/53/5'9"/160
scaled: 15# ball, 50# sdhpu & pp

as Rx'd: 263

Did FGB Task Priority "20"
19:55

R1: 4:42
R2: 6:21 (12:03 combined time w/rest)
R3: 6:52 (19:55 combined time w/rest)

Really was hoping for a sub 17:00 here, but just didn't seem to have it in me today. I am still pretty poor at wall balls and I may be starting to get the feelings of overtraining from adding in extra strength work before WODs as well as having a crazy school schedule. I'll have to feel it out to tell for sure.

did this at the globo. subbed 12# ball for wallballs, 45# for sdhp/pushpress

R1: 109
R2: 99
R3: 79

total: 287

@ the sweatbox
as rx'd

25/20/20/20/15
20/20/20/15/9
19/13/15/18/9

total: 258 (PR)

as rx'd

wb/sdhp/box/press/row
28/ 20/ 22/ 20/ 15
20/ 15/ 15/ 15/ 10
20/ 15/ 18/ 16/ 12

total 261 (pr)

40lb thruster/sdlhp/bj/pp/burpee
20/20/15/15/10;15/10/10/10/10;15/10/10/10/10
total 190

did 3 rounds with a bit better form towards the beginning which deteriorated throughout painfully good workout. did thrusters 40lbs instead of wallball and used 70lb preset barbell instead of 75 lbs

1st round - 24/20/25/22/12 = 103
2nd round - 26/18/24/22/11 = 101
3rd round - 25/19/26/22/12 = 104

total = 308 from 276

I'm just doing damage control right now. Most of the sets were unbroken. Notable exception being push presses, of which the last set I only got 25. Lots of subbing:

25# dumbbell thruster for wall balls
25# dbs on the SDLHP
Step ups on my bed (knee height) for jumps
25# dbs for push presses
25# db row

As Rx'd.

WB: 28-17-15
SDHP: 20-15-14
Box: 22-15-15
PP: 20-15-15
Row: 16-10-14

Total: 251 (new PR)

"Mrs. Miyagi"
Scaled to 10# medicine ball
45# SDHP
45# PP
Everything else as Rx'd.

WB: 26-21-20
SDHP: 17-16-15
Box: 13-14-16
PP: 14-15-11
Row: 11-10-12

Total: 231 (PR)

Not done.

Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
** the med ball broke through the wall so simply pushed it into the air
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) *** used an airdyne bike that measured calories, normally row around 10, this gave me 8 which was fine.

my order was:
Box:32-45-45
PP: 28-30-30
SDHP:20-26-24
Row:8-8-8
WB: 13-14-14
TOTAL: 101-124-122= 372.. new PR

Of course Grimes scored over 420 first time doing this work out, no body likes that guy, but it was a good workout all in all.

Previous totals were from 04 Aug 09

WB:34-30-33 (scale 11 lbs ball
SDHP: 20-20-20
BXJ:25-25-22
PPress:25-25-19
Row:3-0-0
= 103-100-104

thrusters, 45 lb.
SDHP, 75 lb.
box jump, 20 in. box
push press, 75 lb.
row (level 6)

round 1: 21-16-43-15-15 = 110
round 2: 21-17-47-16-14 = 115
round 3: 20-16-44-14-14 = 108

total = 333

gave myself a full minute for each exercise. didn't include transition time in each minute

@theicebox

250

[PR.291]

23,14,15,16,8
18,14,12,12,11
15,12,10,13,10

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)- 34/32/28 = 94
Sumo deadlift high-pull, 75 pounds (Reps)- 20/16/17 = 53
Box Jump, 20" box (Reps) - 27/26/26 = 79
Push-press, 75 pounds (Reps) - 30/26/24 = 80
Row (Calories) SUB Run - 15/15/15 = 45

351

Compare to 090804

Wall-ball, 20 pound ball, 10 ft target (Reps)- 30/25/25 = 80
Sumo deadlift high-pull, 75 pounds (Reps)- 17/16/15 = 48
Box Jump, 20" box (Reps) - 25/27/25 = 77
Push-press, 75 pounds (Reps) - 26/28/28 = 82
Row (Calories) SUB Run - 15/15/15 = 45

332

no monitor on C2 rower, so I used 10 cal/round
gym only has 10lb med balls

302

Vaughn in Jackson, Tn. 43/M/165/5'8"

My score was 300 BUT this is a modified version since I have no rower.

In place of rowing I did crossovers with a jumprope. Two singles and then a crossover. I counted only the crossover jump. I got 30 crossovers on each round. I averaged 18 reps on each station per round.

01/21
228 burpess sub for C2

44 yom 202 lbs.

First Fight Gone Bad

1/2 mile run wu 9:32

As prescribed except 16 lb. wallball

1st round: 72
2nd round: 62
3rd round: 53

Total: 187

404*
3x:Wball, 12lb 102
Sumo dhp 75lb 75
Box Jump 20" 82
Pushpress 75 lb 100
*Row 45- had to do row at end for 3min
B185x3x10 (30r) row 95x10x5

3 rounds:

75 (32, 23, 20) 20lb wall ball, 10 ft
61 (25, 20, 16) 95lb sumo deadlift highpull
90 (32, 28, 30) 20" box jump
80 (25, 25, 30) 75lb push press
48 (16, 17, 15) calorie row

354 01/23/2010 (130, 113, 111) 95lb sumo dl
352 08/04/2009 (145, 107, 100)
388 03/30/2009 (147, 126, 115)
350 03/29/2009
371 12/31/2008
361 11/11/2008

30/m/71"/174#/Camp Taji, Iraq

CFWU x3
(subbed burpees for row)

WB, SDHP, BJ20, PP, Burp
28, 15, 16, 16, 10
26, 14, 16, 15, 10
25, 17, 10, 14, 8

Round 1: 85
Round 2: 81
Round 3: 74

Total: 240

m/36/5'9/178
CFWU-3. Only 7 dips 1st round. None 2nd & 3rd to let chest heal. PU 1st & 2nd. Pushups 3rd. Superman. Burgener. Jump rope work.

Just tried to keep track of ttl reps per round:
99,92,77 - I think. Really disapp w/falloff in last round.
Used 24" box.
Row tech not too bad. Not super dead at end of each row. More heel drive & heels off pad on catch.
8/4/09:284
3/29: 268
See 8/4 & 3/29 for more detail & history.

As RX'd. Heartrate spiked during box jumps in first round, stayed up the rest of the time...not sure why it happened, but it makes me wanna do this again.

Ex R1 R2 R3 Total
WB 32 25 20 77
SD 28 17 14 59
BJ 25 20 20 65
PP 24 25 20 69
CR 17 13 15 45

Total: 315 (126, 100, 89)

WB Was 24# Sumo was a 56# KB Row was a 70# low row with a Skateboard to roll

WB 25 22 20
Su 22 20 3(Stopped to prevent injury)
Bx 12 13 17
PP 12 12 12
Row26 25 21 (reps)

330

Same substitutions as usual due to lack of equipment. 7 kg ball for 20lb and burpees for rowing. Been fighting off a cold. Could be why rounds 2 and 3 were so low.

Rd 1: 92
Rd 2: 75
Rd 3: 76

Total: 243
(PR is 266, see below)

Rd 1: 93
Rd 2: 90
Rd 3: 83

Bad head cold

Round 1: 66

Round 2: 58

Round 2: 57

Count is approximate, total 181

M/41/297/6'

As rx'ed 271 PR.

M/25/5'9"/195

subbed 45# thrusters for wall balls:
214

(rested excessively between rounds)

1/27/10

WB: 30-22-19
SDHP: 29-21-20
BJ: 44-30-28
PP: 23-19-16
Row: 22-18-22

363, Rx'd
PR by 27

No WOD makes me feel as bad afterwards as FGB!

sub'd burpess for the row...

WB: 25-20-18
SDHP: 25-20-20
Box: 19-15-17
PP: 20-15-15
Burpess! 9-9-9
total:251 (PR)

Well off my PR and slack on the rotation too. Had to use 82.5lb bar for SDHP and PP though.

30-23-20 73
16-17-16 49
21-20-21 62
15-15-15 45
19-17-17 53

Total: 282

[342]

Bench press (5x3)

195, 205, 215, 220, 225(f)

scaled
wallball sub - 25# dumbbell
SDHP 65#
push press 65#
row sub - 35# sdhp
forgot some detail, did not count reps
all wgts good. felt like just going thru motions today. counting the reps would have obviously kept me focused

34 year old male 205 lbs.

First round 106
second 75
third 72

TOTAL: 253 As Rx'd

Last time:

34 year old male, 199 lbs.

Last time 247

This time 261. 16 lb ball. Everything else as rx'd.

First real effort with the 20 lb ball. Good first round, now need to inch up on the other two rounds.

F/35/132lbs

214

wb: (25,25,20)
sdhp: (20,20,15)
bj: (35,25,20)
pp: (30,20,15)
row: (15,15,12)

round(125,105,82)

Total: 312

282

M/34/170

Three rounds of:
Wall-ball, 18 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 65 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 65 pounds (Reps)
Row (Calories)

29-30-18-13-8=98
28-20-18-13-8=87
29-20-18-14-9=90
Total=275

Things were spread out a bit and my bruised ribs from snowboarding hurt like heck.

27+12+27+20+12=98
25+11+22+19+13=80
22+10+16+16+12=76
=254

Went from using a 14" box to 22" box
26+14+20+19+11=90
25+13+18+17+15=88
25+10+14+16+13=78
256

Allz I can say when I look at that photo is..... WALLBALL!!!

First go at the fight gone bad and it was much worse than i expected. Wall balls killed me in 2nd and 3rd rounds, gotta focus more on making each one count instead of trying to blast through them. Was happy though with a 265 total for my first attempt

313

subbed 40# thrusters for wallball and #40 dumbbell swing for rowing.

m/42/195/5'11"

Wall-ball, 16 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 77 pounds (Reps)
Box Jump, 16" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

wb sdhp box pp row
1 24 15 14 13 11 = 74
2 25 12 15 16 13 = 81
3 17 10 13 10 12 = 62
total=217
way down from last time. A small part is due to forearm injury, much is from the switch from an 8" box to 16" box, the rest is being out of shape.

As Rx'd

Round one - 35 -26 - 35 - 22 - 24 = 142

Round two - 30 - 22 - 36 - 30 - 26 = 144

Round Three - 34 - 24 - 35 - 30 - 28 = 151

My new favrote WOD

This is my favorate WOD. My buddy is redeploying tomorrow and we haven't done this WOD since she started CrossFit. It is like the CrossFit gods are smiling on us for our last workout together.

83+92+95=270 - Mollie
87+79+83=249 - Me

Round 1 - 94
Round 2 - 87
Round 3 - 95
Total: 276

25 13 20 12 10-80
18 10 20 13 11-72
23 8 15 12 11-69

-221