Fight Gone Bad

WOD

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments

Strength 

It goes without saying that lifting heavy stuff makes you stronger. It also goes without saying that suffering makes you stronger. It also goes without saying that training under time constraints or for specific time domains makes you stronger. 

So, if it goes without saying why am I saying?

Because lifting heavy stuff, while suffering under time constraints makes you strong! Don't neglect the strength stuff! D

The Coaches Challenge is here! The first Wod has been posted. Click on the Coaches Challenge text below to find out the details. Beware, there will be lifting heavy stuff, running, rowing, jumping, pulling, pushing, balancing, and most importantly,having fun! The Coaches Challenge is a 12 week Wod challenge to promote quality movement, competition, performance and Fun!

Don't forget Muay Thai on Saturday mornings at 10:00am! This is free to all members thanks to Charlie. Come kick and punch your way to a fit body!

Comments

Corey commented on 14-May-2011 11:40 AM

yesterday's wod as Rx'd - 13:58. Deadlifts slowed me down, but it was good to fight through them.

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"Fight Gone Bad V"

WOD

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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post to comments

Fight Gone Bad Scores:

Cesa 301 Rx

Kara 293 S

Pete 287 Rx

Elis 245 S

Pam 241 S

Elena 231 S

Bret 227 Rx

David  203 Rx

Paige 183 S

Also, congrats to Brett and Craig for finishing On-Ramp and posting much improved baseline times! Look out guys, these guys can pull a mean rower!

Candace PR! 115# Clean and Jerk

See everyone this morning at 9 am for Fight Gone Bad!

Comments

Elisabeth commented on 25-Sep-2010 12:17 PM

FGBV- 55# SDLHP,45PP,14WB, 18" box- 245. Improved from last yr.

Corey commented on 25-Sep-2010 12:47 PM

Sorry I missed it today. I ran a 5k fundraiser at the kids' school. It was all offroad. 22:01 Not normally a good time, but ok considering all the mud and water on the course. Nearly wiped out on a muddy turn. Hope you guys killed killed it this morning. I hear congrats are owed to Cesa for breaking 300!

Michele commented on 25-Sep-2010 03:17 PM

Ran the same 5K fundraiser as Corey. Totally cross-country, which I have never done. And it truly was during the rain, in mini lakes, rivers and mud pits! Got slowed down 3 times through mud that was trying to pull my shoes off! Total time 31:06. Congrats to all the Fight Gone Bad-ers! Great numbers!

Pam commented on 25-Sep-2010 07:59 PM

FGBV! 55# SDLHP, 45#PP, 14#WB, 18 in Box. 217 last year with lower weight, 241 this year. Great job everyone!!

Cesar commented on 25-Sep-2010 08:28 PM

Great job to all, not quite sure how I pulled out 301, I was spent. This is a deceiving workout and really is a fight gone bad. Everyone poured out there heart and it was a good showing. Good job to Pete trying to get 300 reps for every year of his life, here's to 10 for every year of his life and one to grow on 301 Rx'd.

Cesar commented on 25-Sep-2010 08:30 PM

Where was Terra on this!? She got zero reps!

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