Friday, 07/02/10

Apologies to the B&G Community for not posting a WOD yesterday. I did not have the fore sight to post one early and I was without internet for a long period of time.

In light of celebrating our Independence Day we will return to a CrossFit Classic:

"Fight Gone Bad"
3 rounds of 5 exercises for 1 minute each with 1 minute of rest between rounds (you can start with any exercise - idea is to have 5 athletes exercising at once):

Wall Ball (20#/14#) to a 10' target
Sumo Deadlift High Pull (75#/53#)
Box Jump (24")
Push Press (75#/53#)
Row (1 point for each calorie rowed)
Rest

Score - one point for every rep - total up all three rounds.

Options for scaling:
Wall balls - use the 12# ball, if still too much go to lower target
SDLHP - use a 45# bar, if still too much use 35# kettlebell
Box Jump - you can do step ups if jumping is too hard, ensure you alternate the first foot
Push Press - use a 45# bar, if still too much use dumb bells
Row - use any damper setting but everyone can row

Post score to comments

10 comments:

Chris said...

Screwed up weights because I didn't write them down on the card before I went in... used 45# for PP.

WB - 22,20,20
SDLHP - 22,16,14
BJ - 22,20,16
PP - 30,22,22
Row - 15,16,17

Total 294, which is a PR by 46 - a lot of that is due to the lighter PP.

JC said...

WB - 15,16,15
SDLHP (75#) - 10,10,12
BJ - 14,15,17
PP (45#) - 25,28,25
Row - 15,15,15

First time Baseline of 247, we'll see if I can maintain or PR the next time with a the rxed push-press weight.

Chris M said...

WB: 27,30,27
SDLHP (75#): 13,15,14
BJ: 18,18,19
PP: (75#): 15,12,10
Row: 11,11,15

Total: 255

kseki said...

257...How is it that the first day back to Crossfit since Grad Day is Fight Gone Bad? That was awesome!

Stroh's Lite said...

Total:289

WB(20#)- 33, 32, 29
SDLHP(75#)- 14, 18, 13
BJ(24")-12, 14, 15
PP(75#)-18, 19, 18
Row- 18, 18, 18

I turned myself inside out on this one. Actually started to get blurred vision a few times on the last round.

For those MWR gym users, beware the near deadly red plyo boxes, they're all missing half of their screws and pretty rattled- really made for some super cautious Box Jumps.

Tex said...

Thursday:
AM:
5 sets of 75lbs DB bench 3,4,4,4,3 reps
PM:
"Heavy Helen"
3 rounds of:
Gym Loop
12 Chest to Bar Pull-ups
21 Kettle Bell Swings (2 pood)
9:41 (2 minute PR)

Friday: FGB as rx'd
WBS: 25/25/21
SDHP: 20/20/20
BJ:25/25/25
PP:22/20/24
Row:16/16/18
Total:322 (23 rep PR)

On FGB, I decided to try pacing myself. On the first round I had as much as 15 seconds of rest at the end of some of the sets, but by the end I could barely finish the sets.

Kings said...

339. Great end to the week.

郁雯郁雯 said...

卡爾.桑得柏:「除非先有夢,否則一切皆不成。」共勉!............................................................

于庭 said...

一個人的價值,應該看他貢獻了什麼,而不是他取得了什麼............................................................

Mac said...

Ran 2 miles, then 76 pulluups and 76 dips (in honor of, you guessed it, Independence Day), and then ran 2 miles home. Took about 41 minutes in the heat of late morning.

Happy Independence Day weekend to all!