That is a cool picture!

Great video on the ring dip. The appreciation for the complexity of gymnastics is overdue. It's cool doing ring dips, muscle-ups, levers, and HSPU's but where are your shoulders gonna be in 10 years without due diligence? Crossfit's effectiveness should also be measured and judged by longevity.

Hi :) Does anyone have any ideas of what I could replace the rowing with? I've been substituting with SDHP's but now this workout calls for both rowing and SDHP's. Unless I should just do them twice. Hmm. Thanks in advance!!

Jennah - we replace rowing with running on the treadmill for this one. Then we stil have a calorie count to measure.

jennah - we usually do a shuttle run for FGB instead of a row. mark off a short distance and each out and back counts as one rep. add to score.

I dig the article on the misuse of "myself." I may be a nerd, but that is such a huge pet peeve of mine! I have to bookmark that article.

KStar: The external rotation ring dip is interesting. What do you think about an underhand (reverse grip) snatch-- or maybe just a snatch pull?

great coverage on espn2. rory and miranda convey the excitement very well. the commercials are spot on showing how crossfit is for everyone. as a gym owner, competitor and fan, it is all much appreciated.

#3, Burpees are always good.

Cant wait for Fight Gone Bad!

Sub burpees!

Holy Crap, James!! 429!! Nice work.

Jennah, I have to agree with twentyniner that few things match the suck factor (anaerobic work) of rowing as well as burpees and the count is usually similar to calorie count scores.

FGB As Rx'd 234 (PR is 259)

The baby-faced killer, James Hobart with a score of 429! Great job, bro!

As Rx'd 267 (PR)

cool, thanks everyone :)

I love GRAMMAR!!!

age 16 6'3 195lbs did workout as Rx'd 238 reps.

I used to fear Crossfit workouts...a lot. I worried that my times wouldn't be fast enough or my loads heavy enough. Now I'm at peace, maybe because of my age, maybe experience, I don't know.

What I do know is that this race is a long one...and in the end, it's only with myself.

Tomorrow morning I will throw myself at FGB and post an honest score when I'm done. There's no fear anymore, I rest easy now.

It's a nice feeling and I just thought I would share it. Sleep tight and don't let the bed bugs bite :)

See you all tomorrow.

Carl and Kelly are lame funny. Those naggers are really informative. Great video.

Are the RX weights the same for women and men??

It's been a long time since I posted on the main page. I've been caught up with running the affil, working the 'other' job and life in general. Just need to say thanks. Thanks for CF changing my life, and the life of my wife and children. Thanks for this effort to support the affiliates. We appreciate it. RicT...CrossFit PTC (Peachtree City, GA)

Can anyone tell me an alternative for the wall ball please.
Thanks

subs: thrusters w. 2x20lbs dumbbells for the wallball shots, sdhp w. 2x20lbs dumbbells for the rows (reps counted), 18" box jumps.

Total: 220 reps.

My biggest problem really is the breathing. How do you handle that? I mean, in strength workouts it's breathing out during the positive and breathing in during the negative phase of each movement. However, doing so many reps without pauses makes my breathing way faster and I don't have any system in it anymore. And in the beginning the movements are so fast that I don't think breathing along with that makes much sense...

WB: 33,30,26
SDHP: 23,22,17
Box Jump: 27,25,21
PP: 28,26,25
Row: 15,14,11

Total: 343

WB: 33,30,26
SDHP: 23,22,17
Box Jump: 27,25,21
PP: 28,26,25
Row: 15,14,11

Total: 343

205

way off PR, got ancy and did this at 1130pm in a dark garage gym...after a cocktail. This is one of the few potential problems with me having a garage gym.

Thanks

Pretty cool picture

318 RX. In June I got a 271, what a difference! Can't wait to see how much improvement I have in the next few months... CrossFit rules!!!
Male 167lbs 5,10.

As rx'd
261reps

First time doing this... so its a PR :)

339. Had to use 15# ball and 18" box though.

m/46/185

subbed 20LB db THRUSTER FOR WALL BALL

319

260. 25 rep PR in 6 months time.

Good morning!

Had a cool talk with Mrs. bingo on the way home from her first FGB. 192 using 35# and a 14# ball. Very proud of her. She felt her score would have been higher w/25# (and of course, she's correct), but that gave me an opportunity to talk about the concept of "work", a central tenet chez Crossfit.

Work as defined for Crossfit is Force (load) x Distance (how far you moved the load). To be picky one would have to measure, say, how far the wall ball moves from a squatting position up to the 10' height, or how far your center of mass moves from a standing position to full hip extension on the box, but for our purposes we can assume that those are a constant and remove them from the equation (it's you vs. you), and we are left with Load x Reps. Would Mrs. bingo have had a "better" result w/less weight?

10 reps of an SDHP using 35# would be 350 "work units", foot-lbs. In order to do the equivalent work with 25# Mrs. bingo would have had to do 16 reps (350/25). She certainly could have done more reps at 25#, but could she have done 60% more? Who knows! The important point is that as CrossFitters we are interested in the actual amount or WORK we do.

Think about this as you prepare for Fight Gone Bad today, and as you try to determine whether or not to scale the SDHP, WB, or PP. BTW, I like jumping PU (no negatives!) as a sub for the row if necessary. Think about it.

* 291, subbing a 12 lb. ball (our 20 is busted). Previous FGB was 314, but that included short rests between exercises.
* Then 90 minutes Vinyasa yoga.

W/ Hydrolic rower (strokes):
WBS: 26, 24, 20
SDLHP: 17, 14, 13
Box J: 32, 37, 37
PP: 17, 17, 15
Strokes: 27, 23, 22

Total: 341

100120: 296

Playoff Beard- great post. I couldn't agree more.

263. Subbed 20lb dumbbell power cleans for the row. Scored 8 cal per round.

Playoff beard - right on man!
Gonna try hit this one in the garage while a sick 11month old and wife nap. This will be the first FGB i am able to wince surgery, can't say I WILL PR, but damned sure am going to try my ass off!
A little hungover from Journey concert could mean I hit the chucket bucket, but such is WOD-life.

28/m/5'11"/185
As rx'd
121-98-92=311(PR I think)

302 As rx'd

As rxd
118
107
102
Total-327

FGB garage gym subs: 10 lb wall ball, burpees

Round 1: 95
Round 2: 95
Round 3: 82

Total: 272

Get some everybody!

246

299

Need help from CrosFit HQ ASAP please. What is the "official" Women's rx'd for Fight Gone Bad in particular wall ball target height?

Thanks in advance,
Steve

32/M/5'9"/160
Round 1: 102
Round 2: 93
Round 3: 87

Total: 282
subbed 45lb push press instead of 75lb

I've done body weight crossfit stuff before but this is the last workout of my first week doing weighted stuff. I'm sore as hell, but feeling great!!

210 as rx'd... Not so happy with this score but a great workout and a lot of fun...

317.
Couldn't toss ball 10 ft in a low basement. Had to run on treadmill instead of rowing. Leave for OCS for the Navy in 3 weeks and trying to get in best shape possible. Thank you CF!

300

125-94-81 score by round. Started out feeling good then just hit the wall after 2nd round of SDHP's. Still a great workout. Anything in the 400's is super human! Wow!

m/37/6'1"/200

334 (128; 110; 96) 40 lb Kettlebell SDHP subbed for rows and counted at 1 pt/rep. After a month of bad results it was like sweet revenge on my body and mind to post this score! Redemption at last! Thank you, CF!

241, didn't have a row machine so we did shuttle runs. Worked pretty good

Today is international Handstands Around the World Day. Immsurprised Crossfit isn't participating considering their affiliation with the United States Gymnastics Assoiation. Today at 12:00 noon central time, gymnastics clubs and individuals all over the world will be doing handstands at the exact same time to be counted towards the world record for the most simulaneous handstands in recognition of National Gymnastics Day. All Crossfit affliates should participate.

240, didn't have a rowing machine so we did shuttle runs instead. Worked pretty good

235. Not a PR, but who cares! Great workout, even worthier causes.

Sub'd 14lb med ball for 20lb wall ball cause I don't have a 20lb and sub'd a 24" Box Jump for the 20" everyting else as Rx'd

WB's: 30,24,25
SDHP: 17,15,15
Box Jumps: 18,20,21
PP: 18,15,17
Row:17,18,18

Total: 288

30/M/135

subbed burpees for rows

255

M/15/5'11/155
As Rx men's weight 331 reps. Did 290 in April. Thank you defenders of America! Im gonna be a Marine as soon as i can. Hoorah!

405 Rx

Rounds: 122, 109, 107= 338
Subbed 25# DB thrusters for wall balls.
First time doing this.
@Sam, #52, it looks like we're on the same page man, Marine Corps all the way.

17 years old score of 309

Wb: 27, 28, 31
sdhp: 15, 14, 15
bj: 18, 25, 35
pp: 10, 14, 11
c2: 10, 10, 15

roundscore: 80, 91, 107

Totalscore: 278

Total: 256

SDHP @ 53lbs.
Wall balls @ 14 lbs.
Push Press @ 55 lbs.

WU (Fight Gone Bad)
Total - 235
WB 25/20/17=62
SDHP 22/15/13=50
BJ 16/15/12=43
PP 14/13/13=40
Row 14/11/15=40
Totals 91/74/70=235

Done at Triangle CF
M/50/193#/72"

Second year doing group FGB my score was 390 better than last year. We don't row but run on machine. Go get it guys!,

Rounds: 122, 109, 107= 338
Subbed 25# DB thrusters for wall balls.
First time ever doing this.
@Sam, #52, it looks like we're on the same page man, Marine Corps all the way!

M/ 31/ 6'4/ 225lbs

345 as Rx'd.

250

Quite a difference using the new HQ standard for Box Jump with hip all the way open before leaving the box. My score fell by 54 reps. 43 of them from my Box Jump's.

289 Rx

M/ 21/ 5'8/ 170lbs
Subbed 9lb volley ball for wall ball, felt like that would be better then thruster since there already was push press.
Final= 309

334 as Rx'd

Wall Balls: 30, 25, 22
Sumo's: 23, 20, 17
Box Jumps: 33, 30, 26
Push Press: 25, 15, 15
Row: 17, 17, 19

91 rep PR, and would have had more if I didn't suck at push presses.

I am in Afghanistan and did FGB today minus the wall ball and a rower so wall balls were thrusters with a bar and rows were a 35lb KB. LT Kunkel 316 SSG Massie 302 SGT Chaisson and SGT Rod 302.

302 w/ 26" box and burpees for row

348. First time

First time doing this Rx'd
First round was way better than 2 and 3. Went to hard on the first row and that killed me.

WB-28, 18, 18
Sdhp- 20, 14, 14
Box J 19, 19, 17
Push press 18, 12, 9
Row 20,14,14

Rd totals 105,77,72

Score: 254

383 want 400. maybe jn 2012

As rx'd:

99, 105, 109
Total: 315

As RX
333 thats a PR by 76 reps from last time. Once a year is all i wanna do this one. Next year i want another 76

407 RX'd... First time, 5 months of crossfit, 18 years old.

Rx 336

Compare to:
100713 - 293 (at Pensacola CrossFit - First time with Rower)

090329
Wall Ball: 25, 25, 19 = 69
SDHP: 21, 21, 14 = 55
Box Jump: 33, 25, 22 = 80
Push Press: 23, 16, 13 = 52
Burpees: 14, 15, 14 = 43
Total = 299

080625
Wall Ball: 30, 20, 15 = 65
SDHP: 20, 13, 13 = 46
Box Jump: 32, 30, 25 = 85
Push Press: 21, 16, 16 = 53
Burpees: 10, 10, 10 = 30
Total = 281

070721
Wall Ball: 30, 24, 19 = 73
SDHP: 24, 19, 14 = 57
Box Jump: 36, 32, 29 = 97
Push Press: 17, 15, 15 = 47
Burpees: 16, 11, 12 = 39
Total = 313

202

53# SDLHP & Push press. 16# wall ball. Nine weeks status post C-section, not too shabby IMHO.

First FGB, went out too fast and dropped off big time:

Wall balls: 32, 18, 18
Sumos: 25, 14, 13
Box Jumps: 22, 16, 14
Push press: 16, 10, 10
Burpees: 13, 10, 8

Rounds: 108, 68, 63

239 total. Better pace next time.

174
This was my first RX workout, (no modifications), the slowest at my box, but as my coach said, "you are on the board. you did it, look at all those still in bed"

Was not expecting much out of myself this morning. Went to a concert last night and ate junk and drank loads, but....

Score: 353 - new PR by 35 points!

Last time I did FGB I did it one armed because it was close after surgery. So I was stoked to hit this with two (relatively) good arms , and to PR!

FGB Score at RX: 442
CrossFit Portchester

m/33/180

Rx 397 (didn't know how close I was to 400, next time)

Anyone from Ontario, Canada going to the Oct. 21-22 westside cert from the Toronto area looking to ride/hotel share?

M/ 20/6'/170

436

freaking killer workout

328 - another notch upward

This cracks me up bc I picked this on Thursday night to be my 1st crossfit workout. I did it yesterday and I seriously thought I was going to die. I'm a personal trainer and I'm in good shape: 6'/165#/6% body fat. 106/84/84 was my split for a total of 274. I did it in the order that they showed on the video posted in the archives on here so it was rowing, wall ball, sdhp, push press, box jumps. Push presses were by far the hardest and I might have done better with the order prescribed today. Rowing last definitely would have helped bc I was only getting 9-10 calories on it at the top anyway. Great workout and I look forward to continuing crossfit. I have a LOT to learn, but I'm excited about this being the next step in the evolution of my fitness.

224

289 - Rx. Killer WOD.

272, burpees for rows

rx, 322
19pt pr :)

way to go pete, welcome aboard!

333 reps for a PR! Second time doing FGB. I did it two weeks ago and did 290. 14lb on the Wall ball and 55lb on SDHP & PushPress.

Modified for me with garage gym subs
Three rounds of:
Wall-ball, 20 pound ball,
Power clean, 75 pounds
Step ups, 20" box
Push-press, 75 pounds
Sumo deadlift high pull, 20 kilo Kettlebell
263
M/53/72"/210

256

m/55/5'10"/182

430

2011-09-17: 252 Rx'd.
2011-04-10: 183 (95#TM9 no cal)
2010-09-25: 176 (2nds,TM no cal)
2010-07-13: 244 (79#,TM no cal)
2010-01-17: 214 (14",Rower no cal)
2009-08-04: 257 (8#,14”, Rower no cal)

"Allow myself to introduce......myself." That's the correct usage, right?

Hey Pete Easterly! Well done on your first FGB

Welcome aboard. Fasten your seatbelt.

Awesome picture.

M/51/153/1-1-06

Not much left after FGB yesterday.

5 RFT
185# DL x 5
15 DU

6:08

Planned 225# but ran up against high gravity day.

"Fight Gone Bad!"
Round 1: Round 2: Round 3:
Wallball: 25 25 26
SDLHP: 18 18 17
Box Jump: 18 20 18
Push Press: 20 20 18
Rowing: 11 13 12

Totals: 92 96 91

Score: 279 as Rx'd (New PR!!! my last "Fight Gone Bad" score of 255 was on 4/9/2011)

M/30/210/77"

Today marked the day that our Battalion lost a fine group of 7 soldiers in a helicopter crash overseas, "Red River 44", on Sept.17, 2008. So FGB will be something I look forward to every year to Honor them.

RX'D 254 (first time doing this)

F/42/5'3"/135#

FGB total score of 229....

Weight scaled to 55#

Wallball: 20 17 18
SDHP: 20 17 15
BoxJ: 18 18 18
PushP: 15 12 12
Row(cal): 11 9 9

This is my favorite work out!

I did better than last time & do think I could have done MUCH better this time now that I can see where I can push harder ....

I'm starting to figure out where the outer edges are.....

309 previous record was 270. CrossFit Riot @ Crossfit Insanity in Irvine, CA.

w/u - 2x100m spring/jog, 10x(push, scap push, BE, dip), 5xGHD situp, 5x(35su, 250mrow) = 9:20

w/o - FGB 221, not my best but glad to finish in honor of the fallen.

c/d - mobwods for hips, glute bridges, clams

Started on row...

WB: 23, 19, 15
SDHP: 31, 23, 18
Box Jump: 39, 29, 24
PP: 30, 21, 23
Row: 22, 15, 11

Total: 343

Subbed 10 lb ball (never even seen a 20 lb ball outside of xfit vids) and 80 lbs for sdhp and push press.

233

Subbed 10 lb ball (never even seen a 20 lb ball outside of xfit vids) and 80 lbs for sdhp and push press.

233

M/25/5'8"/143

Wallball (#15 ball)
SDHP (#75)
Box Jumps (18" Box)
PP (#75)
Row (Set to 7/10 resistance)

328

Would have been better if I hadn't stayed up to watch the full Ire-Aus match last night...

359 as rx'd

27/F

Rxed, had to run for calories instead of row. No rower. =(

Wall ball: 38/38/37
Sumo:20/16/16
Box jump: 36/32/26
PP: 18/18/18
Run: 14/14/14

TOTAL: 355 PR

277 as rx'd

female 33.
266 as RX.!!

195 RX

as rx'd except sub'd burpees for rows. 1 burp = 1 cal. my rower doesn't have cals

score 317
wb= 29,21,18
sdhp=27,18,18
box= 29,20,27
pp= 26,23,23
burp=12,12,13

as rx'd except sub'd burpees for rows. 1 burp = 1 cal. my rower doesn't have cals

score 317
wb= 29,21,18
sdhp=27,18,18
box= 29,20,27
pp= 26,23,23
burp=12,12,13

25/m/5'11"/198#

Wallball 32/28/28
SDHP 22/20/18
Box Jump 25/25/24
Push Press 30/30/30
Row 22/21/22

Total 377 as rx'd.

40M/5'10"/172#

W/U: BS, 3x5 at 195-225-255.

Scaled-up: 82 + 67 + 66 = 215.

C/D: skipped.

14th time doing this WOD, second time scaling it up. Done wearing a 20# vest; 135# SDHP; 24" box; 135# PP. PR as Rx is 391. So I'm happy with this score.

#65 sdhp and push press
#16 wall balls

score 277

25 male 170lbs

24/m/5'9"/176

399

303 tied pr

309 (pr)

Milestone

Time for a little history lesson

Throughout my high school career I had always played sports. I went through my entire life without injury. Then, on the last play of the final round of my last basketball tournament (that mattered) I broke my foot after landing from a lay-up.

During my 6 weeks of hobbling around, I knew that when I was healed I would train hard and take advantage of the health that I had taken for granted before then.

However, transitioning from player to coach during my first year out of college quickly distracted me. The little exercise I did was limited to the practices I sparingly took part in as football and basketball coach.

During the final month of my team's basketball season, I was out late in Cocoa Village's park.
There was an individual doing some sort of exercise that seemed strange to me at the time. He quickly walked over and started talking to me about this "CrossFit" thing. It turned out that he was a fire-fighter. He explained how he was in the best shape of his life, and his body also looked better as a result. He invited me to do some pull-ups with him. He explained that I didn't have to do strict pull-ups and to use whatever muscles I wanted to get my chin above the bar. Since I was a knuckle head from the gym during my high school years, I frowned upon the idea of swinging while doing a pull-up. He told me I had to do 20 pull-ups and some other activities. I explained I would never complete the workout at this pace (since I refused to do this "kipping" pull-up). Shortly thereafter, I concluded that this was silly and went on about my night.

That was over 3 and a half years ago.

Shortly after I went and looked at the CrossFit website to give it a look-see out of interest. After reading through some of workouts and such, I decided that this was actually a legitimate training program (funny how a little bit of knowledge can change someone's viewpoint on fitness).

About a week later I was invited to a Marine workout by some of my friends. My local CrossFit gym Harbor City CrossFit of Melbourne, FL was hosting "Fight Gone Bad!" for the recent Marine recruits to participate in. I quickly explained to the recruiter that these other people didn't know what they were getting themselves into. I tried to sound cool because I had read up a little on this "CrossFit" thing. However, I didn't know what I was getting myself into either.

I recall the Marine Force Recon CrossFit trainer explaining that a score of 300 seemed like a long shot but was definitely achievable. I soon engaged in my first CrossFit WOD. After 17 minutes of a brutal WOD, my score was in the low 200's, and I though to myself that if someone could really hit 300 and above, they must be a great athlete. I walked away from my first WOD feeling more sore than I ever had before in my life.

After I left that day, I thought to myself that it would be amazing someday when I had time to get in shape and be one of those great athletes. Later that day, I would forget about CrossFit and exercise altogether for some months.

During my work at Marble Slab Ice Cream, I noticed pain in my foot in the same area that my foot had broken in my last basketball game. All the thoughts of being incapacitated and couch ridden soon flooded back. I figured that if I chose to exercise I could build up strength in my foot and avoid any possibility of an injury due to lack of exercise. If only I had enough time.

After that though, I slapped myself and said "Enough time?!". When am I ever going to have more time right now when I am not married, in college, and have a part time job. My real excuse was that I didn't feel like doing the work.

I finally motivated myself and remembered that CrossFit thing. I saw the work-out for several sets of 800 meters and told myself that I was going to ace that workout since I still saw myself as a "decent" athlete. I then began my first home WOD and ended up walking several of the 800 meters. I soon realized how out of shape I actually was.

I did workouts as I could on an off for the next year or so and found the constantly varied aspect of CrossFit to strongly appeal to myself.

Then, the true work began and CrossFit became a daily routine.

Daily milestone would be reached. 3 and half years later I think I'll list a couple of my achievements:

Went from 12 to 41 max pull-ups

100 pull-ups, 100 push-ups, 100 sit-ups, and 100 squats went from over 40 minutes and scaled to under 20 minutes as Rx'd

Max squat from 200's to 340
Max dead-lift from 200's to 325
Should press from 125 to 150

Implementation of CrossFit in both the football and basketball teams I coach.

Many others to follow.

Then finally today I realized how far I had come by reaching that illusive 300 that I had thought a "great athlete" would be able to reach.

As I sit here with my blue CrossFit shirt on, I realize that I am not a "great" athlete, but rather one that is committed to this phenomenal system and the results have been reaped. As I've grown, my view of a great athlete shifts daily, and I'm still trying to reach that constantly moving goal.

Through out this time, everyone's posts have motivated me to push hard at every WOD, even the one's where I didn't feel like going out that day, to the ones like yesterday where I had a doughnut before the WOD and feel like chucking my jump rope across the yard due to my inability to string more than 12 double-unders together. However, its a learning process, and I enjoy every second of it.

Thanks to everyone I've mentioned in the past that have motivated me, and even those I haven't mentioned. Also, thanks to coach and staff for providing an amazing system that has provided me with fitness that I would have never thought possible.

22/m/5'11"/171

M/29/175
Gym didn't have 20 Lb so had to sub for 12 Lb ball and used 70 Lb weight for a total score of 402

M/25/164

Rd 1 = 141
Rd 2 = 118
Rd 3 = 90

Total = 349 (PR)

M/21/173
117
98
105

320 PR!!

238

M/31/173/5'9"

296 new pr

M/31/173/5'9"

New pr

296

302 rx, pr

previous was 291, finally over 300

298 rx

that was fun.... 290

@#12 bingo - way to go on the fgb PR.

@#18 playoff beard - best name on the board; and kudos on the used-to-fear-now-I'm-at-peace idea -- long haul it is for many of us

214 - 15 lb. ball

214 - 15 lb. ball

Warmup: 10-9-8-7....1 Air Squats with a 40m run between sets.

Work: Front Squats 100# sand bag.
6 FS, 15 yard lunge
7 FS, 30 yard lunge
8 FS, 45 yard lunge
9 FS, 60 yard lunge
10 FS, 75 yard lunge

Cool Down: Sprint 75 yards, walk back, five rounds

Done at 9am by myself. Had to get it in early before heading to CF Markham to watch my girlfriend compete!

449 Rx (PR)

Rounds - 167,141,141

male 39 5'9 165

215 rx

loved it..but hated the wall balls....aargh!!!!

Co-Hosted (PUMP CrossFit & Performance) and CrossFit Lindy (Dan Tyminski) FGB6.

Got 451...1st time ever. Pretty psyched.

SP

Rounds: 122, 109, 107= 338
Subbed 25# DB thrusters for wall balls.
First time doing this.
@Sam, #52, it looks like we're on the same page, Marine Corps all the way!

283 (PR)

we subbed 10 pound wall ball and burpees for the rows:

lorie - 175
sean - 200

we subbed 10 pound wall ball and burpees for the rows:

lorie - 175
sean - 200

we subbed 10 pound wall ball and burpees for the rows:

lorie - 175
sean - 200

we subbed 10 pound wall ball and burpees for the rows:

lorie - 175
sean - 200

314 (PR)

Subbed 20lb dumbell thrusters for WB, otherwise as Rx. Improved from 303 last time. Rounds were 120, 102, 92.

420 Rx new PR, previous was 408. FGB is a great benchmark. This was the 5th time doing the WOD.

Three rounds of:
Wall-ball, 14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
SDHP, Reps

294

Will do burpees next time.

WB 85
SDHP 64
BoxJump 81
PP 67
Row 26

Total 323

413 as rx'd

45lb Thruster: 27,24,20
75lb SDHP: 16,13,13
20" Box Jump: 18,10,8
75lb Push Press: 15,15,12
45lb SDHP: 27,16,16

Totals: 71,42,36,42,59 = 250

This is a 32 point drop from last time. Guess it shows that I haven't been working out as much recently.

366 as rxd
Hungry for a 400 score now I hate wall balls

340 Rx'd...

* disappointed.

Jimmy: 333
Amber: 216
Vincent: 267 (ish)
Enoc: 303
Ryan: 352 (PR)
Great job guys!

m/39/6/190ish
As Rx'd
269 (PR but not by much. 251 was my last)

f/29/501/140ish
As Rx'd (that is with 75#)
151 (PR at this weight. Last time she used 45# and got 219)

This was my 3rd CF workout ever. I am 41/M/5'10" and 300lbs so well out of shape :D used a 22lb homemade ball for WB shots and don't have a bar so used a 20kg (44lb I think) KB instead for the high pull DL's and same KB for push presses. Also only used a 16" jump as that was the height of 2 concrete blocks and I am too damn fat to use a stack of 3 blocks :D for a total of 226. Totally wiped me out and kids asked me if I was ok as I lay on the floor :D Can't wait to see what my score is next time.

Wall ball: 31 28 21 (sub.:7.5 ft. height, not 10)
Deadlift-high pull: 20 18 18 (sub.: 2x30# dumbells)
Box jump: 40 45 42 (sub 18" box)
Push press: 18 21 22 (sub.: 2x30# dumbells)
Row: 13 13 14 (# of calories)

M / 48 / 68.5" / 150#

TOTAL = 364, compared to 9/25/2010's score of 285
(28% increase...YEAH!!!)

434 as rxd

267 - subbed burpees for row

267 - subbed burpees for row

FGB as RXd

R1: 126
R2: 96
R3: 95
Total: 317 Decreased by 69 from 13JUL10, still working on getting back in shape from ranger school!

Been 2 years since I have done this workout

406 total reps and 10:00 of laying down afterwards...

283 rxd pr

disappointed. was hoping to break 300.

25/M/200/6'4"

350 rxd

270

Had to sub a 12# ball because globo gym didn't have anything bigger. Also subbed a 24" box.

Great workout though.

249. Terrible. Smoked round 1...then, well you know the rest of story

43/m/176cm/73kg

Subbed dumbell thrusters, 20# each, for wallball
18 inch box

rd1: 123 (33, 25, 32, 20, 13 (last time 125)
rd2: 108 (28, 20, 30, 18, 12 (last time 110)
rd3: 102 (24, 20, 30, 16, 12 (last time 108)

total: 333 (last time 343 PR)

Wasn't able to suffer hard enough today for a new PR. Lost 15 points on the PP. Faster box jumps saved my score.

1st time FGB - 287 as rx'd. Big thanks to Chris and the other trainers at Crossfit Kennesaw for helping me get this far.

30/m/6'/194
275
Row 20 17 17
WB 26 26 25
SDHP 24 16 15
BJ 20 17 15
PP 16 15 20

Last year I got 296, next year I want 400

m/40/76/210

Switched it up a bit to 20 reps of each for time, 3 rounds, 1min rest between. Work time:

4:25
4:30
5:01

First FGB 07/01/2011 Score: 193rx
Second FGB 09/17/2011 Score: 231rx

Increased work capacity across broad time & modal domains CrossFit

Male 33
Weight 160
Height 5 8'

Score-256

Sub 70 LB SDHP, and 24" Box
WB- 27, 22, 15
SDHP- 25, 20, 15
Box- 18, 15, 15
PP- 15, 14, 15
Row- 20, 18, 17

T- 105, 89, 62

M/37/5'8"/180(and shrinking!)/Egypt

Apparently I can't add... It should be 271...

Vern

subbed 25# Med Ball
60# KB Swings for row

125
107
101

333

M/42/6'3"/262#
Done @ Halvy's Garage Gym

22# wallball
21" step ups on 3rd garage step
Sub 50# dbell swings for row

288

Paul: 409 (previous pr 352)
Gunnar: 362 (previous pr 342)
Jen: 314 (previous pr 240)
Chris: 264 (previous 261)
Brendan: 189

391 as rx'd. Next time over 400!

subbed 25# db thrusters for wall balls

258

First FGB! I scored 256. Been CF since June. Ex-smoker for over a year now. though I still indulge in snuff, which isn't any better for me. But my lungs don't feel as bad...256!

M/35/5'8"/195

R1: 114
R2: 115
R3: 83

Slipped off the box jump and hit my shin on the box in the 3 round, now have a dent in my shin. Would have been a PR, hope its better tomorrow.

286 as rx'd.

M/33/6'3"/200
320
Prev:
332
336 (PR)
331

WU: Power SNx3: 135-165-195

FGB: 386 (PR)
WB 31 27 23
SDHP 32 22 14
BJ 40 30 27
PP 36 26 29
Row 17 16 16
156 121 109

then HSN+OHSx3+SN-135-135-155-175
then C2B PU x 25
then Lat pulldowns 3x10 at globo

still can't figure out pacing on FGB...

249

112 - 105 - 107 = 324

249

Middle round was pathetic - got to fix that!

As rx'd:

259

3rd time doing FGB and off PR by a bunch, but this one was my most honest by far. No substitutions, and kept the clock running instead of resetting a minute timer for every exercise. This alone killed my row scores, since it's a 20 second transition and I had a tendency to cheat it and feel justified. Not anymore.

I was nervous all week waiting for this workout. How silly! What was I scared of? I need to find that zen place Playoff Beard is talking about and release the obsession with numbers. I work as hard as I can every day and am always improving, and that should be enough.

18/m/6'/220
As rxd
379

367 Pr by 4

367 pr by 4

278; subbed burpees for rows

M/16/6'0''/167
394

232

FGB- Rx'd 226 (PR) by 15

wbs 25,23,16
75lb sdlhp 16,11,10
bj 20,13,14
24" pp 20,13,14
35lb kb sdlhp 20,15,16 = 230

45lb plate thruster 24,18,15
45lb sdlhp 20,15,13
24" bj 17,14,17
45lb sdlhp 15,16,17 = 201 at home. 7/13/10

wb 25,20,16
sdl 18,11,10
bj 21,15,12
pp 10,11,8
r 12,9,10 = 208--tasted blood. 6/25/08

wb 32,20,17
sdl 17,10,9
bj 21,15,15
pp 11,9,9
r 12,12,13=222--w/ mild cold...3/20/08

wb 31,20,18
sdl 18,10,8
bj 20,13,14
pp 11,8,8
r 12,11,11
total 213 as rx'd 3/20/08

wb 30, 25, 20
sdl 18, 11, 10
bj 20, 15, 15
pp 10, 8, 9
r 13,10,11
total 225. nearly puked. subbed 5kg ball, 70lb bar. 12/20/06

1k run wu 4:55. duct tape broke on homemade wallball.

modified quite a bit for equipment (raining outside)
3 rounds of 1 minute each with 1 minute rest between rounds:
overhead squate 20 lb
SDHP 85 lb
box jump 20"
push press 85
pullup
--------
OHS 30,30,30
SDHP 15,12,12
box 20,20,12
PP 15,15,15
PU 15,12,12

m/42/6'0"/188

sub'd 12" box

285

Fight Gone Bad subbed:

30kg Thrusters
30kg SDHP
Box Jumps
30kg Push Press
24kg Kettlebell Swings

227

warm-up
pull-up 1x10
dip 1x5
squat 1x10
crunch 1x45
push-up 1x10
back extension 1x15
points - 230

alterned the wod no wall no ball no rowing machine.

Thruster 10kg 50,35,25
Sumodead 35kg 20,15,12
dubbleunder 45,40,30
pushpress 35kg 20,14,12
Row 30kg 50,42,38

396 as rx'd

first time doing FGB...didn't have a great day...5'8, 195#...as RXed...score 199

Last spring: 233 after 1.5 months of Crossfit.
Saturday: 294
A 61 rep jump. When my partner counting told me, I was elated.

I want to thank goCrossfit in Paducah for helping me get this far, now it's time to push farther!

Also, Crossfit So Ill for letting me participate in their great FGB6 event Saturday! I miss So Ill home!

did this two days behind=
as rx'd 321 PR
M/68'/179/29

411 rx'd

Ugh, lost count. Around 250 rx'd.

273. Old PR was 255. I took about a 3 month break over the summer and have been back for about a month now. So I am happy I have a new PR, but not happy with my score. I want 300.

105 + 109 + 111 = 325

20lb dumbbell thrusters for wall ball
18 inch box
burpees for row

201

3 years ago: 175

m.38.153

MK:

24m/190/5'10"

With a 25lb vest, 3 rounds
Without vest and 95lb instead of 115, 1 round

52lb KB Swing 25-14-10-14
115lb SDHP 10-6-6-9
Air Squats 35-21-17-23
115lb Push Press 10-6-6-10
Pullups 12-10-8-12
115lb Clean 7-5-5-6
Muscle Ups 0-0-0-0 (one attempt each time)
Row (cal) 16-13-13-14

Total 115-75-65-88 = 343 (255+BW round)

85.75 reps/round

88, 88, 91 = 267

as rx'd, except we can't really do wall ball shots here at the work gym (neighbors complain about thudding sound), so played 20lb ball catch with the workout buddy, 10 foot arcs.

First time out on FGB. Glad it was a three rounder (and not a five rounder)

271 rx'd

252

452

m/43/200/5'11"

Three rounds of:
21 21 17=59 Wall-ball, 16 pound ball, 10 ft target (Reps)
17 10 11=38 Sumo deadlift high-pull, 67 pounds (Reps)
20 16 16=52 Box Jump, 16" box (Reps)
18 15 16=49 Push-press, 67 pounds (Reps)
11 15 15=41 Row (Calories)

total=239

Round 1: 90 reps

R 2: 78

R 3: 85

Total score: 253

Thrusters: 30, 24, 25

SDHP: 13, 13, 18

Box Jumps: 21, 16, 28

Push Presses: 17, 16, 20

Rowing: 17, 17, 25

3 mile run
21:30
then
3 rounds
10 75# Thrusters
10 75# Sumo's
10 75# Shoulder Press
Good workout

Three rounds of:
Wall-ball, 16 pound balll
Sumo deadlift high-pull, 45 pounds
Box Jump, 20" box
Push-press, 45 pounds (Reps)
Row
258

WallBall 31 29 30
Sumo 35 28 24
BoxJump 39 30 29
Pushpress30 26 23
Row 19 16 15

Go harder on row

Hit FGB today couple of subs
24" box instead of 20 and 53# KB for the SDHP everything else as Rx'd

Total 375

Male / 34 / 6' / 190lbs

Completed on 19 Sep:

Attempted to catch up by combining Split Jerks and FGB. Left shoulder is tweaked, so I backed off the Split Jerks after 5 and subbed 10 lb Wall Balls and 40 lb DB for push-press and SDHP, all with right hand only .

Split Jerks: 135,140,145,150,155

FGB = 391

WB: 30,30,30
SDHP: 30,35,34
BJ: 30,30,29
PP: 30,26,24
Row: 10,12,11

236 with 60lb

27.5 SDLHP, 9" box jump, 12# wall ball, 20# PP, rower for calories 15 sec transition between exercises, 1.5 minute rest bt rounds
Kim S 208
Renee W 247
Amy H 299
Barb 354
Lexi A(27.5# PP and DLHP and 12"BJ) 285
Joni R 357
JillK 376
Tami B 341
Karen J 332
Sara A 377
Steph V 255
Roxi W 347

267(315 last)

not good today. Trying to watch kids at the same time. Bench I was jumping on broke at the end of round 2 and did jump tucks to finish.

1st time I do this WOD! :/ 218! damn that's very low!

27.5# on PP and DLHP
12# WB
9" BJ
rower for calories
15 sec transition and 1.5 minutes between rounds

255

5' 9" -189lbs

as rx'd 335. Dissapointed, 19 off of my PR but 11 better than last time

As rx'd: 369

214

10# ball, no rower-subbed seated rows- scored one point for every two reps on the rows

CFWU

Subbed thrusters with a 40# dumbell for wall-ball
101+82+78= 261

100 double-unders

12" box jump
45# SDLHP
37# PP
12# WB
rower for calories
15 sec transition 1.5 min bt rounds

Ali 399
Cole 396

Sub wallball with 16kg ketelbell thruster

294

265 ug!

Always forget how much of a suck-fest this is!

8#WB
17# PP and SDLHP
12" step up
row for cal
15 sec transition and 1.5 minutes between

256

Had to do with 16 pound ball. First time on this one.
75/77/83 for total of 235

75/77/83 for total of 235

300 even (PR)

5rounds
10# db thrusters
45# sumo
12 inch box jump
45# pp
Row

262
F/32/124/5'1"

09/21/2011

Sub'd burpees for row:

254

M/34/5'4"/145lbs
As RX'd
333

259 as rx'd.

Second FGB. Last score was exactly the same. Disappointingly.

226

As rx'd 210.

300(PR)

CFWUx3
BWU

First time "Fight Gone Bad"

dumbbell thrusters, 25lbs.: 16, 14, 13, 12, 11 = 71
sumo deadlift high pull, 70lbs.: 12, 10, 9, 10, 9 = 50
boxjump, 24": 7, 12, 10, 10, 11 = 50
push-press, 70lbs.: 9, 8, 9, 9, 9 = 53
row: 10, 10, 10, 8, 8 = 46

TOTAL: 270(PR)

Ernest 41/M/61"/169

32/23/23/25/17=120 28/19/16/17/18=98 24/16/16/16/16=88 Total=306 New PR

148- ouch.
6 blocks for box jumps.
Possible issue with timer, 20 sec walk to rower didn't help.

As Rx'd.
WB: 28-20-16
SDHP: 20-16-15
Box: 25-20-16
PP: 16-15-16
Row: 15-16-15
Total = 269
Previous PR = 286

Mrs. Miyagi
WB: 28-23-20
SDHP: 23-18-19
Box: 26-31-24
PP: 15-15-15
Row: 10-11-11
Total = 289
Previous PR = 302

as rx'd
216

M/40/187

WB 24/20/18=62
SDHP 18/16/15=49
BJ 15/17/15=47
PP 18/16/15=49
Row 12/12/12=36

Total 243 (PR 247)

M/42/5'8"/160

As RXd: 340

f/34/142/5'1"

12lb wall ball 26 22 23=71
55lb SDHP 19 16 13=48
18" box jump 20 18 16=54
55lb push press 18 13 15= 46
burpees 9 8 8=25

= 244

sub'd run for row;

wb 27/22/22
sdhp 27/22/20
box j 15/17/12
press 17/16/17
run 15/18/17

Total 284 (PR)

m/45/6'4/180

Subbed bike for rower... should have done burpees or something else

round 1: 105 then .13 miles or 1 calorie
Round 2: 103 then .16 miles or 1 calorie
Round 3: 98 then .13 mile or 1 calorie

306 without including bike/row

I will have to try this one again using the rower at the other gym or subbin something else. Great wod though.

311 - subbed burpees for the row

Rx 316 old pr was 284 in April. Ode to clean eating!

27.5# PP and DLHP
8# WB
6" box jump
row for cal
5 min round w/ 3 min rest bt

261

as rxed 245

m/37/5'9/180
CFWU-3. Reg except 12 pushups instead of HSPU 3rd. Superman. No Burgener. DU.
283 - Best ever at Triangle
109,89,85
Pleased w/consistency overall. Good job tossing ball a little earlier on WB. Good job snapping hips & keeping elbows high on SDHP. Need to go faster on BJ. Tried using Clay's toes tech. PP pretty good. Good dip. Hands a little wider helped. Approx 1 1/2" o/s smooth part of bar. Tried to use slower stroke rate & harder pull on row. Do that, but start w/shorter strokes to get wheel going next time.

9/25/10:
Done at Triangle Crossfit.
267

7/13:
287-PR
110,87,90
Used 24" box. Happy w/first round & fact that 3rd round more than 2nd. Happy w/row on 1st & 3rd (15 & 13 cal.) Good heel drive & shoulder finish. Do better job of using heels on PP.
Really need to suck it up & get over 300!
1/17/10: 268
8/4/09: 284
3/29: 268
See 8/4 & 3/29 for more detail & history.

Rolled around on the mat. Jiu Jitsu for the first time. Substituted today's workout for ~2 hours of fighting.

Previous

31 22 15 12 12
25 13 13 13 14 Total 250
26 14 14 11 15

WB SP BJ PP RW
82 49 42 36 41

Tonight

WB SP BJ PP RW
29 15 20 10 18
23 12 14 10 13 Total 225
16 10 12 8 14

WB SP BJ PP RW
68 37 46 28 45

M/33/5'9"/155

Did this a week or so ago. Didn't have a rower, so subbed burpees (which I count separately).

Round 1: 67 + 12 burpees = 79.
Round 2: 57 + 12 burpees = 69.
Round 3: 60 + 14 burpees = 74.

Just kidding, did it today to make up.

275 (w/ ~30 sec walk to rower, did full minute of rowing)

49/175/M
Subd
65 lbs push press and sumo
22,15,16,13,11
23,15,18,13,11
21,13,17,11,13
232

used 30kg+hollow bar for SDHP and PP
2 small, 1 medium step for box jumps

130
109
107

346 (PR - 1st workout after Madeira as well!)

m/178cm/87kg/35y
sub DU for row
WB 27/20/15
SDLHP 20/20/15
BoxJ 20/17/15
PP 20/20/20
DU 30/20/30
309 total

32,32,32,32,42
26,26,26,26,36
27,30,33,30,45

As Rx'd: 266 total
1st Rd: 92
2nd Rd: 88
3rd Rd: 86

Last time: 221

CFWU x 3--std

267; new Hi-Room config in PAC, maybe longer lead time to C2? Most likely just no gas in the tank.

Previous was 312--well off

WB: 25,22,18 = 65
Sumo: 20,13,13 = 46
Box Jump: 20,20,16 = 56
Push Press: 15,12,12 = 39
Toe Touches: 94,108,91 = 293

Total: 206 (doesnt include toe touches)

*Row machine too far away so sub'd toe touches on ledge

WB:20, 20, 20, 20
SDHP:20, 20, 20, 20
BJ:16, 16, 16, 16
PP:20, 20, 20, 20
ROW:12, 12, 12, 12

Total: 264

Three rounds of:
Dumbbell Thrusters, 20 lb dumbbells
Sumo deadlift high-pull, 80 pounds
Push-press, 80 pounds
Tuck Jumps
Row (Calories)

40-20-25-20-20 = 125
40-20-25-15-20 = 120
40-15-20-15-20 = 110

355 Total. Awesome WOD! That's about as intense as I can go!!

M/26/5'11''/195

As Rx'd 237

27, 16, 18, 16, 12= 89
23, 14, 16, 16, 12= 81
20, 13, 15, 13, 12= 73
= *243*

C-
@ CFS
14# WB, 55# Sumo & PP, 20" BJ
WBS-85
SDLHP-81
BJ-78
PP-101
Row-38
Total-383

316

271 14.10.11

subbed: 35lb db thruster, box jump 28", burpees.

23-23-20-25-13
21-17-15-20-11
20-16-14-20-13

added a bit of time resetting 1 min alarm on stop watch between rounds. bit disappointing. not firing on all cylinders. know i can go faster. aiming for 300 next time.

294 09.04.11
299 (greatly scaled) 25.09.10

m/33/170lb/5'8"

FGB 3 RFT

-wallballs, 20lb
-SDHP, 75lb
-box jump, 20"
-push press, 75lb
-row for calories (Jacobs ladder)

26-26-40-28-16
26-27-40-26-15
23-25-35-27-15

394 9/25/10
393 4/9/11
394 10/28/11

at least I am consistent, look to beat 400 next time!
393 04.

M/46/166

235 -Rx

CFWUx1
315 (+2)
wb 30,25,25=80 (-1)
sdhp 21,17,16=54 (-12)
boxjump 25,24,25=74 (+10)
pp 25,22,23=70 (+0)
row 12,12,13=37 (+5)

212 march 22 2012

M/25/240

298-Rx

306 at imcf

M/47/185

8.5'target

295

M/48/195
550 Rx

Love Iberia Crossfit

M/48/195
550 Rx

Love Iberia Crossfit

F/45/63kg
RX 147
NSW
Australia