WOD:
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20/16″ box (Reps)
Push-press, 75/55 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 them to comments. Compare to 12/24/2009.
How Fight Gone Bad Got Its Name
The 6am crew awaits the start of Death by 20 meters.
Be Loud, Be Proud!
We have had a lot of new faces in the box over the last couple of weeks and it’s AWESOME! The classes are starting to get a little bigger which is also AWESOME! With the increase in class size it becomes a little bit harder for the coaches to keep eyes on all people at all times. This means when you finish a WOD you need to yell out, in a big booming voice, “TIME!!!” This way the coach knows you are done and can accurately record your time. Of course it’s also helpful for you to try to look right at the clock when you finish so you can confirm the time. If the coach is actively coaching someone when you yell time he/she may not get to look at the clock immediately and you may lose a second or two. We all know how precious those 1-2 seconds are when you are gunning for a PR. Now, having said that, you won’t have to worry about that for today’s WOD as the time is determined, you just need to crank out as many reps as you can in the prescribed time, but keep this little reminder in mind for our next time domain WOD.
Subscribe to RSS feed
Stumbled Upon
Great, great work today everyone in the Monday 10am class. I felt more confident throughout the WOD today. My ‘Fight Gone Bad’ score in Dec was 242, today it was 293. Feel pretty good about that! Look forward to the next one…………………..oops did I just say what I think I said???? Someone help me……..
Great Job Derek!!
70 rep PR for me this AM!!!! 300Rx
Go Me
Strong work, Angela. Your 2-a-days are paying off. Between Alan’s triathlon and your PR’s you guys are rocking it! I got a 5 point FGB PR tonight with a final score of 375. Then we rocked a huge Fundamentals class with 8 people. It was a very good night!!!
Angela – AWESOME! Strong lady!
FGB today was 261. 53# bar and 10 # wall ball.
Hey everyone in good old poulsbo!! I had a huge PR on my 1 rep max deadlift tonight!! I went from 180 to 205!! I’m pretty much walking on clouds right now!!! I’m going to be home for three weeks at the end on July.. Can’t wait to see everyone!!
Dang it! I am going to miss the Fight Gone Bad yet again! I’m missing the box, but will be back tomorrow for sure!
224 as Rx’d … thanks to Scott for the motivation and to the rest of you for the great group dynamic! Nothing beats going to the box for a WOD.
I gave the O.N.E. brand of coconut water with a splash of pineapple a try this morning, and it was wonderful!