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

18 Comments

  • Mullins

    05/04/2013 @ 2:17 am

    Crowley you are a savage. Impressive score.

    350

  • Mullins

    05/04/2013 @ 2:17 am

    Crowley you are a savage. Impressive score.

    350

  • McGuire

    05/04/2013 @ 12:45 am

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

  • McGuire

    05/04/2013 @ 12:45 am

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

  • Melberg

    05/04/2013 @ 12:05 am

    FGB: 379

    • julie

      05/04/2013 @ 12:38 am

      no rep

      • Melberg

        05/04/2013 @ 2:03 am

        Couldn’t if I tried

  • Melberg

    05/04/2013 @ 12:05 am

    FGB: 379

    • julie

      05/04/2013 @ 12:38 am

      no rep

      • Melberg

        05/04/2013 @ 2:03 am

        Couldn’t if I tried

  • Will

    05/03/2013 @ 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

  • Will

    05/03/2013 @ 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

  • Alec

    05/03/2013 @ 8:41 pm

    Nice score Crowley! Badass!

  • Alec

    05/03/2013 @ 8:41 pm

    Nice score Crowley! Badass!

  • Crowley

    05/03/2013 @ 1:10 pm

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

    • Bish

      05/03/2013 @ 6:14 pm

      Nice Crowley!!!!

  • Crowley

    05/03/2013 @ 1:10 pm

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

    • Bish

      05/03/2013 @ 6:14 pm

      Nice Crowley!!!!

Comments are closed.

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