What can I sub for rowing?

Awe man!!

OK, I'd like to see the out takes on that beach photo please. LOL. Great picture!

#1 shuttle run!

Going for 400 tomorrow! Great way to end the week.

I do not want to drive my wall ball back over to the gym again tomorrow (its a pain, did some wall balling today, plus the transition from the area I can wall ball sucks), alright that I sub in 1.5 pod kb swings? Or what else would sub well for wall balling?

Of course it is. How could it not be? Fight Gone Bad. It had to be. (Sure hope you didn’t add any extra stuff yesterday!)

FGB is another iconic CrossFit WOD, originally designed by Coach for the MMA competitor BJ Penn. After completing 5 rounds (now know as “Championship FGB”) BJ was just barely coherent, prone when Coach asked him how it was. “Coach, it was like a fight gone bad!” And there you go.

FGB is a unique format. 5 exercises, each done for exactly 1:00; the clock does NOT stop between exercises as you move immediately from one to the next. Your score is one point for each rep (or calorie in the case of rowing). Wall Ball -> Sumo Deadlift High Pull (SDHP) -> Box Jump -> Push Press -> Row. At the end of the Row you rest precisely 1:00 and then do all 5 again, rest 1:00, then do all 5. Collapse in a heap. You do 3 rounds of FGB, a total of 17:00 for the WOD.

Wall Ball 20#, 10’ target. Same as every time we’ve done it this month. SDHP 75#. Assume a Sumo stance, feet measurably further than shoulder width apart. Grasp a bar with a total load of 75# (45# bar w/2 15# plates, 35# bar w/4 10# plates) with your hands ~9” apart. Extend your legs then rapidly open your hips then pull with your arms ending with your elbows above the bar, bar elevated to neck level. Reverse the order on the way back down to the ground. A typical women’s weight is 55#.

Box Jumps, another exercise you’ve done this month. No change except the Box is 20” (women can scale to 16#). Push Press 75#. Use the same bar you used for the SDHP. You may start from a rack or from the ground—the original FGB was always from a rack. From the front rack position Dip and Drive the bar up, locking out your elbows and pushing your head through your arms so some part of your ear is visible in front of your elbow.

Row for calories. We use the Concept 2 rowing machine or ergometer. Got some other kind of rower? No worries, but you probably won’t get any of your questions about your rower answered here. We’ll try, or pretend to try, but really, no one will know. Shhorry. Set the C2 damper on 4 or 5 and the computer on Calories. Pull like a …well, like crazy. You get 1:00 of rest after the row. What should you sub for rowing? Tough question, actually. Our standard sub is SDHP so can’t make that call. No matter what you do your score will be higher so my bid is that you should try to equal the overall “suck factor” of the row. How about Burpee pull-ups? Hypoxic Kettlebell Swings (number of swings done with one breath)? You get the picture.

This is a great chance to play with the “compare to” link above. If you click back, back, back, back, back…and back you will come to the video of Coach telling that story about BJ Penn. Look carefully at the athletes doing the WOD and you’ll see some pretty famous Games athletes and L1 trainers getting their L1 certs.

I still get chills when Coach says: “let’s get some.” FGB…3-2-1…GO.

Comment #1: I substituted 45lb barbell bent over row for the rowing. I use my legs to mimic the back-n-forth on the rowing machine. Do others think this is a good or bad sub?

Great photo! Can we see the next set, when the ladies pick up the gentlemen?!

300 even
First time doing fgb. Not really happy but i Probably paced myself to much first two rounds. I typically do the opposite and burn out the first five minutes. Future goal 350-375.

"best way to predict the future is to create it".
From a Sunday musings with bingo

"best way to predict the future is to create it".
From a Sunday musings with bingo

I'm totally gonna describe the parts of the push press movement as the "oompa loompa" and the "stinky sock"from now on, even when speaking to adults

I mean after that video, who would ever wanna refer to it as "dip and drive" again...LOL

303... new PR! :-)

36/m/1.75m/90kg

Troy- great work & keep it up! Let's get together when you're in SoCal

I think I'm moving to Australia.

M/23 yo/180 lbs/5'10"

270 - had to scale some things and just flat out change others; 1 pood KB overhead swings / 55 lb sumo deadlift high / 20" box jumps / 55 lb push press / burpees

First time doing FGB. Scored 363. Shooting for 400 hopefully soon!

M/40/111/6'3"
198

281 last time.
304 today.
25# ball to 8' target.

M/34/170/5'11"

230 (84, 78, 68 per round)

Scaled to 16# ball (don't have a 20), 60 lb barbell for SDHP and PP. Had rower on 10, didn't know it was only supposed to be on 4 or 5. Wouldn't have made much of a difference.

Bingo

Thanks for your comments. I've been a lurker for the last couple of years, and your comments have been really appreciated.

F/51/5'6/120
200
First time
Wall balls in basement no time to run outside.did a front squat with 24# ball touched ceiling with it
55# sdhp
20 inch box
55# push press
Burpees

300!!!!

M 28 173lbs 5'11

35 lbs Thruster
75lbs SDHP
20" Box Jump
75lbs PP
Burpees

294.

Haifa, Israel.

FOR TIME
WOD: Dumbbell Push press & Push ups(min25# - max 55#dumbbells)

Push Press 1 2 3 4 5 6 7 8 9 10 REPS
Push Up's 10 9 8 7 6 5 4 3 2 1 REPS

So this is how it goes, do 1 push press with each arm then set the weights down by your feet, without moving your feet and only using your hands crawl out to the push up position (DO NOT FALL TO YOUR KNEES, ONLY FEET AND HANDS ARE ALLOWED TO TOUCH THE FLOOR) do 10 PU and then crawl back up grab your weights and do 2 push press reps and back down for 9 PU and so on until your done.

GOOD LUCK

So now I want to see the next picture where the gals are lifting these dudes.

433-18lb med ball and bike instead of row

So hard when it is only you and you watch. .
Subbed as needed
Counting? Impossible alone, around 200 though

The problem with subbing the row is counting calories, unless you have a HRM. At home I use a stationary bike or an airdyne. The airdyne is much more difficult but i feel the calories are too high, and bumps your score too much. Plus, its much more quad dominate than a rower. It might hurt you during the wall balls, Box jumps and PP.

If you have to sub the row I would only give myself a score of 9-13 calories each round. I once saw someone giving them self 25-30 points per round for running.

First week of Crossfit. After decades of lifting and running, never realized how not-in-shape I am. Couldn't even count, between Erg w/o calorie counter and fatigue. Probably approached 200 excluding rowing points. 15 minutes is a killer!

f/30/5'5/125

ladies and gents, welcome to prep for the games.

269, as rx'd. (compared to 252)

Great kids vid!! Love the stinky sock.

175

I most likely did more but lost count a few times, and with the time from my presses to the rowing machine and back to the wall ball I lost about 10 - 15 seconds or so apiece. I was unfamiliar with the rowing machine so next time I should do a little better, I will plan a bit better for the change of stations. I am happy because I was able to push more and have more confidence in my abilities while winded. Finished everything off with a 2000 km row in a time of 8:48.

M 42/192/6'0"
290 as rxd.

M/20/145lbs

21-15-9 of
1. Hyper-extensions
2. Back Squat 155 lbs
3. High pull 75 lbs

did it in 17:34

M/32/6'/74kg

252 and new PR!!!!! My previous was 251!

334 as rxd
First FGB. Awesome way to start the weekend!

I was going to do burpees instead of rowing as have no rower. Any idea how to convert this to Cal? For comparing to self, as long as stay consistent, no big deal but hard to get sense compared to others(maybe that doesnt matter so much-more important to chart improvement than worry so much about how doing compared to others?)

M/33/6'3/190

356 as Rx

John @39,

How about Burpee pull-ups? Push with the legs, open hips, pull with arms--kinda like a row. As you note, there is no way to convert to calories, but who cares? CrossFit is 'you vs. you'!

Cheers.

FGB is awesome! And Shawn, THANK YOU for these subs. They are PERFECT! WOOO!

281- this time
295- last time

Not bad just overcame a foot injury, no excuse will rock it next time!!

Hoooah Army Crossfit!!

thanks Bingo!

@ #42 My pleasure!

What can I sub for rowing?

Cfwu x1

6 lb ball 7 ft target
20 lb sdhp
12" box
20 lb pp
Row

320 - 119, 111, 90

M/31/200/72

Rx'd 325(PR)

Pretty happy about it. Lungs were burning in the 28 degree garage and doing wallball outside, but awesome workout anyway.

311, pr (last pr 300)

304 Total
109 101 94
PR is 340...several years ago.

t
Wall-ball/dumbbell thruster (10kg) 20 16 10 46
Sumo deadlift high-pull (30kg) 17 15 12 44
Box Jump 15 12 13 40
Push-press(30kg) 15 14 12 41
Row/Burpees 14 10 12 36
207

300 as RX

where's the video of 472?

celso @53,

I judged JulieFoucher on FGB last month and personally counted 454 or something like that. 472 from DanBailey? I'm not the least bit surprised.

467 rx video taped..

301 first time after 2.5 years of CF. No-rep'd myself 6 times on wall balls and box jumps. Training alone sucks ass; just can't push myself properly and know I could have easily breached 320-330 with a little competition.
M/33/177/UK

3 Rounds
10 75# Thrusters
10 75# Sumo's
10 Box Jumps
10 Pull Up
10 Dips
9:22
Then
50 Weighted Sits

M/40/5'11"/206

3 RFT:
Wall ball, 8kg, 20 reps.
35kg sdhp, 20 reps.
18" box jump, 20 reps.
35kg push press, 20 reps.
400m run.

29:21

Compare to 121130: 31:41.

265 Rx'd

Still feeling effects of a cold, well off PR but just glad to be able to train. FGB not an especially strong wod for me anyway.

Re comments above, I would only be surprised if a Games finalist like Dan Bailey (or Julie Foucher) didn't put up superhuman numbers.

M/22/6'0"/180

Subbed burpees for rowing; used 20# salt bag for a medicine ball; everything else Rx'd.

246

You can substitute rowing with Sumo Deadlift High Pulls (barbell 75#/55#)2 reps = 1 cal approx... Indeed, the important thing is to have fun!

Not up for FGB today after a long day of working in the woods on "rest day" yesterday. So, did some single power cleans, and a short wod I found on the OneWorld site.

20 pushballs,15# ball
20 pull-ups
20 pushballs
15 pull-ups
20 pushballs
10 pull-ups
20 pushballs
5 pull-ups

5:16

Good luck to everyone on FGB!

As perscribed...364 total.

M/27/6.1/175

By coincidence my new concept 2 arrived today.

319 as rx'd.

295 w/ 12# ball, all rest as Rx'd. Good progress & oh so close to 300!

Get 20+ SDHP every round. (25 -> 16 -> 14 today)

FGB priors

* 11.29.12 - no ball, barbell, box, yes dumbbells & rower - lots of subs - 266
* 4.9.11 - 254 (12# ball, 9' wall, 22" box)
* 9.17.11 - 221

289 rx.

pr by 18 from 271 on 121129.

319

I do not have a rower so I sub'd 45# SDHP's, I counted 1 calorie for every 3 pulls. I averaged about 7-9 reps (cals) per round. I am not sure if that is a good equivalent or not not.

m/42/155/5'7"

248
18" box jump
burpees for row

ouch!

255 rx

pr by 20 from FGB 50 days ago

254

Sub:
40 lb Thrusters
SDHP, 75 lbs
Box Jumps, 20"
Push-Press, 75 lbs
SDHP (again for rows), 75lbs

Score: 166

3 rounds of:
wall-ball, 12# ball, 10 ft target (Reps)
sumo deadlift high-pull, 75# (Reps)
box jump, 20" box (Reps)
push-press, 75# (Reps)
jump rope (Reps)
0506=642
9808=528
9607=529

243

M/32/170/5'8"

325

24" box jumps
sub double unders for rows (no row machine as of yet)

269

Cold today in upstate NY!

I really "love" FGB!

M/32/178cm/86kg
266
...could have done better... shit!

363!!!!!!

Wall Balls
SDHP with 32kg KB
Box Jump
Push Press #75
Burpee-Pullups (as suggested by @bingo)

132 - 124 - 107 were my score per rounds -

Bailey watch out i´m after you (472 you are an animal!!)

:D

Love CrossFit!!!!

270 Reps
Up from 242 in November
Both with SDLHP for rows

I miss the poem-essay-music-short stories- quotes- which used to be posted on mainsite on rest days.

:(

238

333. PR.

M/23/5'11/178

306

Only had 24" box for jumps. The rest as rx'd. First time for me to do this workout.. BJ was right, Wow!

230

rusty (after layoff) - not my best.

M/52/190lb

Subbed 45lb plate thrusters for med ball toss. Total count 224. This kicked my ass! Love it!

M/23/340

155 Rx

403! PR

303 rx

363 Rx
M/37/208

Embraced the suck w/ an equally suck score of 174

oh well, PR'd 15 & 17 Jan so it was a good week; still feeln 16 Jan chipper:

sub'd 20# DB Thrusters: 20,15,15;
rx'd SDHP: 10,10,10;
rx'd BJs: 15,13,10;
rx'd PPs: 15,10,15;
sub'd burpee pull-ups: 6,5,5;

308 with a 25 pounds medecin ball

m/42/5'8"/180

wall ball 20# 60
SDHP 65# 52
Box Jump 24" 35
Push press 65# 61
Burpee/pull up 20
Total 228

"Rowing Helen" for me today instead.

400m rows, and 1.0 kettlebell

11:55

409 reps
M/31/205
PR By 10 reps

Filter please!

455!

5'10, 180#

Sub'd Sumo dead lift high-pulls for rower

Not bad after being a fat civilian for 3 months!

368 .. PR 32-180cm-90kg

First time: 322 rx
Better next time:)
Wall ball sucks!

342 PR compared to 324. not too bad. unfortunately i only had a 8lbs med ball to use. otherwise rx'd

m/41/6'4"/224

Last time: 280 points @

WB shots with 8# ball
75# SDHP
20" box jump
75# PP
SDHP with 25# DBs

This time: 296 reps @

WB shots with 18# ball
75# SDHP
20" box jump
75# PP
SDHP with 25# DBs

Improved reps and used heavier ball this time but, man, that was harder than I thought it would be the 2nd time out.

250 rx
M/33yo

R1: 24,13,11,9,16 = 73
R2: 18,10,11,9,12 = 60
R3: 17,10,11,9,12 = 59

Total: 192. Same total as last time, but used 75 barbell for press instead of 34.25 dumbels. Improved on some regressed on others. Next time write down the best numbers from this work out and the last to use as numbers to break next time.

15lb wall balls
Subbed burpees for row

226

My first fight gone bad... It sucked so good! 265. Subbed rowing with burpees+ 35lb kb swings. Was that a good sub?It certainly sucked!!

Rd's 1 and 2 average of 20 reps, final rd ave of 25 reps
24:00 minutes

Rx'd 189

Perfect bday wod

Last time - 239
today 265
I'm happy

Three rounds of:
Wall-ball w/basketball (time to buy med ball), 8' target.
Sdhp 20#
Box Jump 12” box
Push-press 20#
burpees

262

Love this one 346
400 min next time!

343 Rd'd new PR last time 299

175 - used 10kg ball and 100lb row

398

M/23/5'11/180

306.. Only had 24" box for jumps. BJ was right on this one.. Wow!

309 reps (without the rower but subbed 1min of jump roping in place)

*25" box for box jumps

M/28/180

Awesome workout as always!

280 as rx'd (pr)

Wall ball: 31/22/15 = 68
SHPDL: 20/16/15 = 51
Box jump: 22/18/17 = 57
Push Press: 20/27/22 = 69
Row: 14/11/10 = 35

brutal, first time doing it...208 (inflated since the only sub for WB was front squat w/ 40 lb DB and was 70 of those points), step up sub for BJ's

M40/5'9"/151#
As RX 275, and each one a new flavor of suck.
So. Far. To. GO.

m/23/145

Computer on row machine is broken so instead of calories used reps.

117/107/103 total of 327

Wall-ball, 20 pound ball,(Reps)
Power Cleans, 75 pounds (Reps)
Step-ups, (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
226
M/55/6’/205

Last time: 297

This time: 339
42 point PR!!

Going for closer to 400 next time tho.

m/19/6'4"/202
320
88 lbs SDHP's and push press (kg weights)
jumping pullups for row. two jumping chest to bar pull ups for one calorie.

361 (PR - up by 21)
WB-29/28/26
SDLHP-27/23/26
Box Jump-22/18/18
Push Press-30/30/37
Row-18/15/14

272

Scaled wall balls to 7kg

"Fit Test" @Comet

500M Row
40 Squats
30 Sit-ups
20 Push-us (hand release)
10 PU

4:28 PR

Rest 5:00

Do it backwards!

Total Time 15:28

With burpee sub: 118 + 100 + 100 = 318

23/m/5'11"/175

284.
16 inch box all I had
Otherwise rxed

M/28/177.2lbs

Rd.1 = 150
Rd.2 = 150
Rd.3 = 157

Total=457

Did not have 20" box so used 18" box jump instead.

First FGB: 348. Paced myself a bit too much..

M/50/210

M/26/6'3"/198#
FGB
45# bar thruster
35# DB SDHP
20". Box Jumps
35# DB Push Press
45# bar SDHP (2 reps per pt.)
Score: 287
Great workout!!

As rx'd 367. Still struggling to hit 400. Ugh!

Rx'D
279

M/28/155/5'8

270 (or something close to that)....goal for next time = 300. This one hurts!

Fight Gone Bad!

Subbed 45# thruster for wallball
Scaled to 18" box jump
Subbed 45# SDHP for row

Three rounds of:
Thruster, 45# barbell(Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 18" box (Reps)
Push-press, 75 pounds (Reps)
Sumo deadlift high-pull(45#)(Reps)

79-62-64
Total : 205
(Last time : 208(75-69-64))

Finally made up Loredo from 12-31-12
Rx'd 27:40

FGB was recently completed
Wanted something different
Was not easy
Crossfit is never easy
If it was everyone would do it.

Laura f/50/5'7/155

M/32/ 5'11"/ 232

First time with FGB. 248.

1.5 pood kettlebell swing
Sumo deadlift high pull 75 pounds (35 kilos)
Box jump, 20" (50cm)
Push press 75 pounds (35 kilos)
Row (calories)

167

2013-01-19: 274 (61,62,61,67,23)
2012-12-01: 208 (24")
2011-09-17: 252
2011-04-10: 183 (95#TM 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)

M/33/6'00"/185

226

First EVER crossfit workout. I loved it. Hoping to work up to 280 next time.

272

14# med ball
24" box jumps

130 reps , 19 min , 2 rounds only

F/5'10/24/160

357 as rx'd

Does anyone know if guys like Froning & Bailey who post superhuman scores do 5 rounds or 3?

M/35/6'3"/200

341(PR)

Prev:
275 w/out rower
320
331
336
325

M/52/160

First FGB. Oddly my trainer mentioned doing this WOD with her friends on Wed.

Got more reps each round- total of 274.

Had barely 45-secs on the rower, by the time I transitioned, and was shocked that only 12-calories were possible.

M/37/180 a new pr of 289 last showing was a 274 so I'm pumped thank you CrossFit HQ!!!!

286

285

218

M/22/5'11"/182

326 RX'd (PR)

121+105+100

203

15.5# Wall balls
24" Box jumps
65# for SDHP and Push Press

I only end up rowing for about 35 seconds cause it takes so long for it to start... may change the order of it and start with rowing next time

FGB as rx'd
Outside in 4C, rower in garage, lost 7-10 sec in transition
Matt 329
Seb 316 pr (previous 302)

52 m 215
230

M/49/211/5'8"

FGB - 289 as RX'd

Did this one today. My first FGB. Loved it, but didn't get the reps I thought I'd get. Rock on!

F/27/5'6"/150

Subed 10lb wall balls, 40lb SDHP, box step up/down, 45lb pp and row. Total: 223

Hey crossfitters!
My first comment here ever :) And FGB first time in my life, and as rx'd my score's: 408 reps

What's a good score at this?

Luv 2 h8 cf :)

they do 3 rounds

jtoops@152

thank u! that is an amazing feat!

12lb med ball
24" box
50 lb PP and sumo

105, 88, 80

The amount of people in the 300s and 400s these days is insane

First time doing FGB:
207 as rx'd

f/43/180/5'10"

55 lb push press and SDLHP
20" box
20 lb wall ball, 9' target

274

4 better than last time.

damn! first time with fgb.

as RXd 376

brutal!

M/30/6'5"/230

393, pr

Had to work 16 hours today. 6am to 10pm no CF workout. No points.

Roach: DNF testicle injury

Harry: Alternated Shuttle run and box jump (3 tires).

Luca: 209

Subbed sh

F/32/5'7"/165

Only a couple of weeks into crossfit and this was my first time doing Fight Gone Bad. Couldn't get to the gym yesterday, so I did the WOD today.

I had to scale down a few things:
10# medicine ball,
40# barbell
12" box jump

My score was exactly 200

It's not great but I know that I'll do better next time :-)

16 years old. 150 lb. 345 points.

M/30/5'11"/190

247 Rx

WB- 27/25/21//73
SDLHP- 29/15/15//59
Box Jump- 11/13/11//35
Push Press- 16/13/16//45
Row- 13/14/8//35

Quads are pretty much locked up and don't want to work on Box Jumps after SDLHP. I want to rebound off the drop but my legs won't react fast enough. So I have to catch my weight reset then jump. Way ineffecient. Any advice or training tips from the Guru's, Bingo?

subbed 25# Med Ball and 55# KB swing for row

365(pr)

38/m/175
Rx 277

334 (pr, although it didn't feel like it was going to be! 1st time with a rower opposed to running. Had to stop rowing on last round with about 12 seconds left; Pukie was approaching and didn't want to puke on my rower.)

336

M/43/5'8"/173

366 (PR since 9/2011 with 359)

Rounds were 128, 127, 111

Subbed 55# for sumo and push press. 352, beats Nov2011 of 317. Yea baby!!

307

Guess I wasn't feeling it yesterday when I did it!

Emma 362 girls rx'd (from 1/18)
Murley 372 girls rx'd pr
Frankie 178 (45/20"/10) - 2 rounds
Tara 328 (45/plates/10)
Amanda 321 (15/20" step up/10 wallball push press) pr
Jamie 314 (15/plates/10)
Pudge 339 (15/plates/10) pr
Jacob 244 as rx'd pr
Amy 380 (15/20"/10)
Heather 298 (15/plates/10) pr
Master P 264 (15/plates/10) pr

M/33/5'9/160
Felt it!!!!!!!
Mods:
WB to 8 ft
SDHP 72lb/32kg
Push Press dumbells 22lb/10kg each

334 (114,99,121)

M 22/190/5'11"

First time fight gone bad scored 403
Finished WOD with 200 DU for time

m/44/200/5'11"

Three rounds of:
23 20 15 Wall-ball, 16 pound ball
13 10 10 Sumo deadlift high-pull, 67 pounds (Reps)
15 18 16 Box Jump, 16" box (Reps)
20 15 15 Push-press, 67 pounds (Reps)
14 09 10 Row (Calories)
85 72 66
total=223

M/30/5'9"/217

255

Subbed 35 lb. plate thrusters for wall ball and seated rows for row machine.

318 (PR(

M 24/6'33/240
294 reps.
First time.!

257 PR
Note: only 9' wall

348

247 w 12# ball

263

first time doing this, managed 301, pretty happy with it as a starting point

lots of room for improvement on the jumps and the sumo dls

Score - 290
Notes: 65lbs SDHP. Sub'd SDHP for row.

350 subs= 10 lb wb
50 lb seated row for reps

Subs (for lack of equipment): used a 15 lb ball; didn't have a good way to do the box jumps, so I did an extra set of wall balls, SDHP, and push press. Also, due to poor memory, I forgot that there was a one minute rest between rounds.

219
Next time: try it with the rests between rounds!

sub box jumps with jump above a 55-60 cm stick, 35 kg sdhp+push press, sub rowing with running 1 minute without counting points

100,102,101 = 303

33/177/80 kg

457 @ CFS. Pr. 175,146,136

sub row for burpee
25+18+13+16+9=81
20+15+11+15+8=69
18+15+11+14+7=65
total=215

YEAHHH thats my box.. Crossfit boss baby.. we actually did an overhead squat picture as well but HQ decided to post this pic..

Sick and traveling for a few days...glad to finally get to do my favorite CF workout. To me, this is THE benchmark workout
All as rx, except 15# ball
Wall ball 30/25/25
SDHP 20/18/15
Box jump (22") 15/12/13
Push Press 20/20/18
Row 17/16/16
280 total

105
81
73
total=259

m/35/6'/206

Three rounds of:
Wall-ball, 12 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)

total = 215

225 1RM (PR) front squat, then FGB 313 as rx'd in 480th. Someone had 35lb bumpers on squat rack, I thought they were 45lbs, had to reframe for PR.
Past FGB:
4/10/11:
270, no rest minutes. Subs:
20lb airball
75lb SDHP
Situps on deck/feet around med ball
75lb PP
burpees
Now off for a run....

Previous posts:
275
sub'd for garage/kids sleeping upstairs...
20lb "airball"
45lb dumbbell swing
75lb push press
burpees
75ld OH squats
wrist watch, fairly awkward routine. Also, too much shoulder stuff
98F. Garage, PM
last time...
278
Subbed 75 lb o'hd square for jumps. 18 lb ball
July 13, 2010 9:42 PM

14 lb air ball
sub burpees for row
176

kelley 244 (55#) 213 last time(11/29/12)
molly 200 (40#)
cale 302 rx 273 last time (11/29/12)
rod 268 (26# goblet squat, 75# SDL(no high pull),75#clean)

Three rounds of:
Wall-ball, 17 pound ball, 9 ft target (Reps)
Sumo deadlift high-pull, 45 pounds (Reps)
Box Jump, 16" box (Reps)
Push-press, 45 pounds (Reps)
Row (Calories)

21-20-20-15-15 = 91
20-20-19-17-15 = 91
21-21-21-20-20 = 103

285 total

M/28/170
222 rx

360
Sub burpees for row as no rower yet

FGB subbed 1pood KB for row:
Harpo: 306 (-50)

FGB subbed KB for row and scaled to 45lb and 12" BJ:
Greg: 220 (first ever WOD!)

m/39/5'9/181
CFWU-2. No PU, just left shoulder therapy. Superman. DU.
111+88+73=272
Last round really stunk. Really fatigued on PP. Needed better stomach tightness. Fighting a few injuries - calf, back/shoulder. Done at night after coaching.
11/29/12: 301 - 113,102,86
May have messed up count by 10 on 2nd round. So went w/lower #. Good job pushing on 2nd round. Only put bar down on PP once entire WOD - about 2/3 through 3rd round. WB good. Deep breath each rep. Rotate feet out. BJ much faster. Landed on toes, bent knees & jumped - quicker cycle time this way
9/17/11: 283-109,89,85
See 9/17/11 for further detail.

M/28/5'8"/165

257

Subbed burpee pull-ups for row

M/29/5'9/162

Scaled:
Wall-Ball 10ft target: 5kg
SDHP: 30kg
Tuck Jumps
Push-Press: 30kg
Bend over row: 30kg

30-20-15-20-30
25-15-15-20-30
18-18-12-18-30

316

M/168/5'7"/33
RX 295

m/41/193

227

At King Street.

324 Rx

320

M/48/5'9"/175
416 Rx
Pr by 18!!!

m/34/5'8"/175lb

Wallball 26-25-22 = 73
SDHP 27-26-24 = 77
Box Jump 37-35-37 = 109
Push Press 33-28-25 = 86
Row 17-13-16 = 46

Total 391 (394 PR)

29, 17, 19, 19, 11 = 95
27, 12, 17, 17, 9 = 72
22, 12, 15, 17, 12 = 78
= 245

Bah... I can do math

29, 17, 19, 19, 11 = 95
27, 12, 17, 17, 9 = 72
22, 12, 15, 17, 12 = 78
= 255

Bah... I can type AND do math!

29, 17, 19, 19, 11 = 95
27, 12, 17, 17, 9 = 82
22, 12, 15, 17, 12 = 78
= 255

M/47/6'/197 lbs.

Fight Gone Bad

wall ball, 10 lb. ball, 10' target
SDHP, 45 lb. bar
Box jump, 18" tire
Push press, 45 lb. bar
Kettle bell swing, 35 lb kettle bell

97
97
73
---
267

1st time, only have 10' ball, no rower.

Been wanting to tackle this WOD for awhile now. Was trying to get over 300 reps

1st = 126
2nd = 110
3rd = 100
Total = 336 RX'd (+35 rep PR!!) :DDD

M/48/167

246 Rx, New PR!

rx'd, but started at rowing

26/18*/15*/20/14 = 93
13/15/11/18/11 = 68
16/16/10/16/11 = 69

total: 230

* = not sure of these ones

230 rx'd

20, 15, 15ish

Not bad only did 10 pp’s on 1 and 2 due to mixup

Thanks love FGB!