Fight Gone Bad

May 3rd, 2013

Category: Competitor

Fight Gone Bad

Gill- Always works hard

Gill- Always working hard

Warm Up
Complete with the General class this day.

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.

Ca$H Out
Row 1000m
Rest 3 minutes
Row 500m
Rest 2 minutes
Row 250m

DISCUSSION 18 Comments

  1. Mullins 05/04/2013 at 2:17 am

    Crowley you are a savage. Impressive score.

    350

  2. Mullins 05/04/2013 at 2:17 am

    Crowley you are a savage. Impressive score.

    350

  3. McGuire 05/04/2013 at 12:45 am

    294. Weak performance out of me tonight. There were some impressive scores tonight.

  4. McGuire 05/04/2013 at 12:45 am

    294. Weak performance out of me tonight. There were some impressive scores tonight.

  5. Melberg 05/04/2013 at 12:05 am

    FGB: 379

  6. Melberg 05/04/2013 at 12:05 am

    FGB: 379

  7. Will 05/03/2013 at 10:21 pm

    Crowley – nice work man. That’s a great score. Bummed I couldn’t be there for this one.

    Hit up Crossfit Miami Beach today.

    Warm-up: 2 mile run to gym plus stretching
    High bar back squat for strength: 5×3 @275# across
    WOD: 40 strict press @95#, 40 alternating swings @1.5 pood, 30 push press @115#, 30 alternating swings, 20 push jerk @135#, 20 alternating swings, 13:54

  8. Will 05/03/2013 at 10:21 pm

    Crowley – nice work man. That’s a great score. Bummed I couldn’t be there for this one.

    Hit up Crossfit Miami Beach today.

    Warm-up: 2 mile run to gym plus stretching
    High bar back squat for strength: 5×3 @275# across
    WOD: 40 strict press @95#, 40 alternating swings @1.5 pood, 30 push press @115#, 30 alternating swings, 20 push jerk @135#, 20 alternating swings, 13:54

  9. Alec 05/03/2013 at 8:41 pm

    Nice score Crowley! Badass!

  10. Alec 05/03/2013 at 8:41 pm

    Nice score Crowley! Badass!

  11. Crowley 05/03/2013 at 1:10 pm

    FGB: 409 – 60 rep improvement from the last time I did this in Jan 2011
    No cash-out for me today

  12. Crowley 05/03/2013 at 1:10 pm

    FGB: 409 – 60 rep improvement from the last time I did this in Jan 2011
    No cash-out for me today