CrossFit East Bay WOD @ Ironworks 03-29-08: Fight Gone Bad
FireFight Gone Bad by Yours Truly. Oakland Fire Tower 2007.
WOD: 3 Rounds of "Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps) - We will sub 2P KB
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
"Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart."
-Coach G.
9 Comments
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148 RX. I really thought I was going to hurl after this one!!
Rx total 178; 69/57/52; 200 next time
208 RX, but just barely. how am I suppose to squeeze in another 100 sets...
160 RX. I can't believe how difficult and effective a 17 minute workout can be. So much for not having enough time to exercise intensely.
Max - I did a 323 FGB today at CFO. The best score there was 425.
I did Helen yesterday in 9:26. It would have been better but I didn't pace myself enough and fell apart in the last round. My first round time was 2:20 but i just couldn't sustain that pace. Can't wait to try it again!
It almost feels wrong to be posting my score, but oh well.. 95 but RX for the first time. I had a better score the last two arounds (129, 138) but two differences from the last work out (don't know if they make any difference) - 1. started with wall ball this time instead of rowing, 2. Lifted more weight in both SDHP and Push press.
Very nice work by the CFEB athletes. Doing the workout as RX and getting a low score may feel disheartening, but is almost always the way to go.
Kudos to CFO for the advanced and elite performances, I am 99% positive I can break 300 on this next time. I think I need to GTG the box jumps and just do the fuckers every day for a month. If I could get down to 159, that would help too.
142 (almost) RX -- just gotta get that box jump.
184 Rx.
This was a surprise and I still wonder if it's accurate. I came in feeling like a soggy loaf of bread coming in, but I guess I must have had something on reserve. Would be nice to get up to 250 in six months.