CrossFit East Bay WOD @ BIW 090926: "Fight Gone Bad"!

By Maximus on September 25, 2009 9:19 AM | Permalink | Comments (6) | TrackBacks (0)

WOD 090926

"Fight Gone Bad"!

"Fight Gone Bad!"

This is our famous "Fight Gone Bad" workout. It has been used extensively to prep fighters for the UFC. 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. Today is 3 rounds. The stations are:

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)

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.

Add your points and post them to comments.

0 TrackBacks

Listed below are links to blogs that reference this entry: CrossFit East Bay WOD @ BIW 090926: "Fight Gone Bad"!.

TrackBack URL for this entry: http://www.crossfiteastbay.com/mt/mt-tb.cgi/706

6 Comments

By Raph D on September 26, 2009 12:47 PM

306 RX - New PR!

Thanks to Coach Max for yelling and Allen for keeping score. I've been trying to keep a decently strict Zone Diet with little starch/sugar (except for PWO) and I think that has been making a difference in performance. Who'da thunk it :oP

By Bill

on September 26, 2009 3:12 PM

Congratulation Raph, what was your previous best FGB number? How long have you been eating Zone?

By Jenn on September 26, 2009 4:11 PM

225 RX - PR. I was surprised since I wasn't feeling good during the WOD. It must have been Peet's medium latte that pepped me up. Never had one before a workout.

By Raph D on September 26, 2009 4:36 PM

Hey Bill:

My last score was 268 and my PR was 270. I zoned really strict this week and tried to keep zone last week, though I ended up drinking too much at night. We'll say roughly two weeks or though my diet has been cleaner for the past month or so.

By Raph D on September 26, 2009 4:37 PM

Also, i've been eating roughly 4 x 1000 mg caplets of fish oil everyday. Two in the morning and two at night.

By average joe

on September 26, 2009 6:42 PM

236RX first time through so didn't really know what to expect. great workout and I look forward to doing it again. Maybe set my goals a bit high and ruined myself in round 1...and yes fish oil is the shiit