Saturday 6.26.10

Skill WOD: Wall Ball practice

Metcon: "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 will do three rounds. 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.

Compare to 5.29.10. Check the comments section from that date for the previous times and weights you used. Use that info to either move up in weight or beat the rep count.

If you have done “Fight Gone Bad” but do not know you last score, than you have not been doing a good job keeping track of you workouts or we have not pestered you enough to post to the comments section.

The rounds we complete, the weights we lift, the times we complete workouts in are more than jut mere scores that we can say we did in the workout that day. That is real evidence that you can use to show yourself that you have improved in moving yourself or more and more weight faster than you have before.

Post scores to comments. cc


  1. Metcon: 232 20"box (197)


    I met my first set goals at the Compound! Feels good. :)

  2. Fight gone bad
    total 207

    gonna work on my goals.

  3. Fight Gone Bad total 201
    as prescribed

  4. CrossFit Footbal Wod:
    Power Snatch 185x3 (PR!)

    5 rounds of:
    - 3 Snatch Pulls
    - 3 Power Snatches
    - 3 Snatch Push Presses
    - 2:00 Rest

    I did this circuit with 90% of my 3rm, which was 166.5

  5. Power Snatch 165 x3
    5 rounds:
    3 snatch pulls
    3 power snatches
    3 snatch push press
    2:00 rest
    (w/ 85% of 3 rm- 140)

    Great job Dani, and you did that on top of doing fight gone bad!

  6. Fight Gone Bad: 174

    First class after a week of fighting a nasty virus, and I struggled with weakness. Felt good to be back in the mix though and looking foward to working my way back again. :)
    Good job Dani! Sad I missed your HSPU

  7. Metcon: "Fight Gone Bad" 3 rounds of
    1. Wall-ball: 14 lb, 10 ft target
    2. Sumo deadlift high-pull: 45 lbs
    3. Box Jump: 20" box
    4. Push-press: 45 lbs
    5. Row: calories

    80 + 76 + 76 = 232

    20 higher then last time!!

  8. Fight Gone Bad: 203 total.

    Sure felt like I got beat up! :)