CrossFit East Bay WOD @ GWPC "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)
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.
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Example: For "Tabata Something Else"
Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
285, 24 points off of PR from FGB 3 fundraiser.
"Fight Gone Gimp" ... except for time, not reps:
3 rounds
10 calorie row
10 pushups
10 pull ups
10 floor to overhead (65#)
10 burpees
17:ish
270 RX
5 points off PR, but that can be explained with an equipment malfunction on the rower.