Tuesday 13 July

Posted by256tech.netPosted inCrossFit WODs

Mike performing a one-arm squat snatch

“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.

“Ready for Anything” with CrossFit 801, CrossFit Journal preview video [wmv] [mov]

“CrossFit’s Elite vs. the IMG Combine360”, CrossFit Journal preview video [wmv] [mov]

“A Quick Chat with Pat Sherwood” – video [wmv] [mov]

From the Vault:
Fight Gone Bad Demo and Explanation – video [wmv] [mov]
Fight Gone Bad with Kelly Starrett – video [wmv] [mov]

26 thoughts on “Tuesday 13 July”

  1. 193 Au, 65lb bar, 14lb wallball
    32,19,19,14,11
    20,14,15,14,10
    17,12,16,10,10

    1. EA and Mike, perhaps we should stop using bronze and start using aluminum as the most scaled WOD to make referencing the periodic table more consistent for commenters. I like it.

  3. I did 36lb bar, 8lb ball, 20″ box
    WB-32,16,26
    SDHP-26,20,15
    Box-12,9,11
    PP-17,13,16
    Row-8,8,8
    Grand total= 237

    Erin Brown you are awesome! I am glad you were my counter, your comments such as “think about your bikini body” and “get up on that box it’s going to make your butt look great!” really kept me going! P.S.- I am sorry for not knowing how to work the row machine (: Great job AM class!!

  4. Silver. 234. Katie, you and I are neck and neck 😉

    Thanks for keeping me going, Kell (Kelly? Kelli?) and Greg!! I need to make my daily mantra: “use those hips” haha

  5. I did the 55lb bar, 10lb ball, 18″ box
    WB-23/14/10
    SDHP-12/12/12
    Box-12/7/9
    PP-13/6/7
    Row-10/10/9
    Grand total= 166

    Look forward to seeing how this score improves the next time we do this. That 18″ box is definitley taller than I thought it was going to be 🙂 Thanks Greg, Mike, and Hudson for the motivation and getting me back in form.

  6. 293 RX’d First FGB. Thanks for the encouragement Jakub! Loved seeing the morning crew again.

  7. RX 253? I think..I have the paper it is just not in front of me. EA probably remembers better than I do. 3rd on the board, under Greg the Beast!

    1. Great to see you again Steven. And nice mix this am. Nice to hear Beck and the Beasties again. Brought me back a bit.

  9. 270 starting with Gold…then going down to Silver after round 1. The push press was my limiting factor. Just couldn’t get that bar up there quickly enough to be productive in one minute. Katie…thanks for being my cheerleader…Greg…my hip thrust is getting better, huh??? Great class.

  10. 228 Bronze. Thanks again Christina!! You were awesome as always adn I just can not say enough about the encouragement!! Gean nice job as rx’d!!

  11. Thanks Michelle. You did great today!

    195 rx’d
    Round 1: 23, 12, 14, 14, 7 = 70
    Round 2: 20, 11, 12, 11, 8 = 62
    Round 3: 17, 11, 12, 12, 11 = 63

  12. Bronze 270. Bronze was a good starting level for my first attempt at fight gone bad, i can’t wait to keep improving and possibly pushing myself to do silver on the next round of fight gone bad. Awesome workout!!:)

  13. 225 Rx’d – Started at top level 20lb WB, 75lb SDHP, 18’box (sub 18′ box for 20′) 75lb PP, rows for round one. Dropped to gold for rounds two and three 20lb WB, 65lb SDHP, 12′ Box (sub 12′ box for 18′) 65lb PP and rows. Got my a** handed to me with this for my second CF W/O, honestly felt like dying….haha. Thanks guys for the push to be better! ohhh…and to my wife..thanks for kicking my butt!

  15. 271 rx’d

    Thought I had 300 in me, but didn’t happen today. Happy with my score though.

  18. what an appropriately named workout! i got beat up for sure! did 169 starting silver and then mixing in some bronze as time progressed. glad i had sam there to cheer me on! just wish there was a button i could push to make myself feel better… can you work on that, jeff?

  19. 299 Rx’d (PR)

    One last pull on the rower instead of quitting and I could have got 300. Thanks to Daniel, Hudson and Jakub (and whoever else) for the encouragement.

  20. Highly impressed with the effort of the 6:15 class. I enjoyed the energy in the box. It is great to be a part of such a good family of CrossFitters!

  22. Yeah that was definitely a fight gone horribly wrong! I fought my lungs on this one too. Very tough workout, and appropriately named. 284 rx’d. Good to have the mann brother there for his first cfi wod.

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