Benchmark: “Fight Gone Bad”

Jul 31st, 2014

Category: CrossFit

Benchmark: “Fight Gone Bad”

Work Well With Others

Work Well With Others

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Read Pat’s story from this Wednesdays Boston Globe article here

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Our bootcamp is a community-based, high energy, circuit-style conditioning workout without the use of barbells or high skill gymnastics. The primary focus is on conditioning through running, rowing, and calisthenics, along with the use of kettlebells, medicine balls, sleds, tires, and bodyweight movements. This bootcamp is great for weight-loss, extra conditioning, or as a ramp-up into CrossFit classes.
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WOD
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20,14 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.

Level 2/1 (65,35)

Conditioning
50-40-30-20-10
Calories on Rower
Double Unders

Core
10-20-30-20-10
Hollow Rocks
Supermans

DISCUSSION 4 Comments

  1. JBo 08/01/2014 at 1:32 am

    Like Quigs, this is somehow the first time I’ve ever done this one.
    210 Rx – thought I had a good strategy going into it. Then my less-than-stellar conditioning kicked in and all bets were off! Still it was a fun WOD and looking forward to doing it again.

  2. Joel 08/01/2014 at 1:23 am

    Fight Gone Bad
    7/31/2014 – 224 (RXish -first time using a 20# ball in a WOD – third round wall balls were only hitting 9 feet)
    5/3/2013 – 191 (10# ball/75# barbell)
    8/17/2012 – 172 (First ever Southie WOD – 10# ball and 55# barbell)

  3. Mike Quigley 07/31/2014 at 3:13 pm

    FGB – 323. Went way too hard on the first round. big drop off on 2nd/3rd round.
    somehow that’s the first time I’ve ever done that one.

  4. Chris Wilson 07/31/2014 at 2:10 pm

    Conditioning: 14:18 (really great cardio workout)