Sunday 17 January

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.

Add your points and post them to comments.

6 thoughts on “Sunday 17 January

  1. 323. PR by 15. Some question as to whether some of my box jumps counted. On the crossfit demo video for box jumps step up is given as a variation. Im going to ask on the message board if it is considered scaled or not.

  2. 219 reps total.

    Prior to the WOD did dead lift.
    That last one was the worst form I have ever done but I moved the load.

  3. as Rx’d: 291

    Push press was horrible. Score would have been less if I hadn’t been working with Hudson and David…who always seemed to rest just a little less than I would rest. 10 people doing FGB in our box at the same time was about the most energy I can remember seeing in there. Had a lot of fun.

  4. Was highly impressed with everyones performance today! Zan way to work hard on your first official WOD at CFI — you did great! I agree with Jeff having everyone working at once was truly exciting and made it a joy to coach.

    I did a 20 minute AMRAP after class ended.
    5 pullups (dead hang)
    15 box jumps ( 12″)
    10 back Squat (65lbs)

    Completed 6 rounds and 1 pullup. Felt good to do a workout… looking forward to getting back to a normal routine.

  5. 288 as Rx’d.

    The energy level was definitely high today. It was cool seeing that many people working at high intensity (getting results) at CFI. I have to say the SDHP was must challenging for me with the exception of pulling on the rower at the end of each round. This was my first experience with FGB. It is a good WOD. Hudson and Jeff kept me working hard. This one would not be fun solo! Kudos to Zan for being the first to stay for the WOD following the conclusion of Fundamentals! She and Lori posted some impressive totals. Great job to everyone!

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