Benchmark: “Fight Gone Bad”

Nov 5th, 2015

Category: CrossFit

Benchmark: “Fight Gone Bad”

Class Getting After Those Bikes

Class Getting After Those Bikes

Cleaning Out CubbiesToaster Bags
We are asking everyone who has shoes, bags, etc. on any of the shelves in the Toaster or Mobility Room or in the cubbies in Southie Green and Orange to take them home for the next few days. We need the areas to be clear to make room for the Southie Showdown this weekend. Once the Showdown is over, you are more than welcome to bring your shoes back and leave them at the gym again on Monday. We thank you in advance for your cooperation!

Last Chance for Paleo/Performance Weigh ins!
Just a reminder, we’ll be holding the final weigh-ins for the Paleo/Perfomance Challenges tonight during evening classes, and tomorrow morning. If you can’t make it in during one of these times, stop by the desk and ask a coach for help asap.

WOD
“Fight Gone Bad!”
Three rounds of: Wall-ball, 20,14 to 10 ft (Reps)
Sumo deadlift high-pull, 75,55 (Reps)
Box Jump, 20in box (Reps)
Push-press, 75,55 (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.

Level 2/1 (65,35)

Conditioning Class: WOD
EMOM 20
Odd – 12/10 Calories on Assault Bike
Even – 100m Sprint

Conditioning Class: Core
Accumulate 20 perfect, slow & controlled back extensions. Rest as needed between sets.
Then, complete 3 x 10-15 GHD sit ups.

DISCUSSION 8 Comments

  1. jason barrow 11/06/2015 at 2:03 am

    FGB: 281 Rx

  2. Joel 11/06/2015 at 12:44 am

    222 RX*
    The wall balls (*20# to 9 feet) and rowing always kill me.

  3. Eddy 11/05/2015 at 11:20 pm

    FGB: 301 Rx

  4. KB 11/05/2015 at 4:41 pm

    181 Rx not bad considering I had 2 puke rallies . LONG time since that has happened
    Melstec did a great job coming to my aid while Hayleybyrnesmyass looked like she enjoyed my misery
    Was going to blame goose 4 having me do the RX but I’ll have to give him a pass and put the blame on Hayley
    I def left the gym 5lbs lighter

  5. Morgan 11/05/2015 at 4:18 pm

    Hotel wod: 15, 14, 13, …. 1. Burpees, DB lunges (2 35# dbs); 1 arm db snatch (35#). Took over 30 min, woof.

  6. melstec 11/05/2015 at 4:10 pm

    311 RX, no PR but happy to be over 300 still considering

  7. Brian M. Maser 11/05/2015 at 1:35 pm

    FGB: 355 Rx

  8. Frawls 11/05/2015 at 1:16 pm

    First time doing FGB: 322 Rx