First workout – Championship Fight Gone Bad

30
May

First workout – Championship Fight Gone Bad

The first workout at Rideout Street was Fight Gone Bad on September 27, 2008. With the new space that is bigger and more badass, we gotta do a workout that’s bigger and more badass as well.

FIVE 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.

Almost ready at the end of Sunday

74 Responses

  1. Jane

    The space looks great! Cannot wait to try it! A little nervous after a month off filled with Italian food! :S Have fun with today’s WOD!

  2. Patrick

    FIVE rounds of:
    Wall-ball, 20 pound ball, 10 ft target (Reps)
    Sumo deadlift high-pull, 75 pounds (Reps)
    Box Jump, 20β€³ box (Reps)
    Push-press, 75 pounds (Reps)
    Row (Calories)

    Total Reps: 401

    Not super excited about that result, but it’s all I had this morning. Didn’t eat a whole lot on the weekend and that’s probably why.

  3. Maria

    WU x 1

    FIVE rounds of:
    Wall-ball, 10 pound ball, 8 ft (reps)
    Sumo deadlift high-pull, 55lbs (reps)
    Box Jump, 20β€³ box (reps)
    Push-press, 55 pounds (reps)
    Row (Calories)

    Total Reps: 293

    Happy to have completed 5 rounds, thanks for the extra push Amanda πŸ™‚
    New gym is great.

  4. Joanna

    WU x1

    FGB Championship
    5 Rounds
    WallBall #14 8-9ft
    SDHP #55
    Box Jump 20″
    Push Press #55
    Row – Calories

    1 83
    2 72
    3 73
    4 71
    5 72

    Total 371 – Also got a PR of 19 reps on my first 3 rounds – 228.

  5. Denise MacEachern

    WU x 1

    FGB
    FIVE rounds of:
    Wall-ball, 10 pound ball, 8 ft (reps)
    Sumo deadlift high-pull, 55lbs (reps)
    Step Ups, small box (reps)
    Push-press, 55 pounds (reps)
    Row (Calories)
    384 reps
    Great Space!

  6. Amanda

    WU x1

    FIVE rounds of:
    Wall-ball, (14#, 8′ target)
    SDHP, (55#)
    Box Jump (20β€³ box)
    Push-press, (50#)
    Row (Calories)

    Total reps: 233

    I was trying to figure out why my result was so low and Patrick helped me figure out that I had gassed myself too much on the rowing.
    Also, I think that was the first time I’ve ever used the 14# ball in a WOD.
    All in all, it was a horrible workout. lol.

  7. Elba

    WU x1

    THREE rounds of:
    Wall-ball, (14#, 8β€² target)
    SDHP, (55#)2nd round deadlift
    Box Jump (small)
    Push-press, (45)
    Row (Calories)

    Total reps: 155

    I am happy to be back but definitely I paid my 3 weeks off hehe!!
    Great JOB everyone!!
    The place looks amazing Kevin πŸ™‚

  8. Kathy

    WU x 1

    FIVE rounds of:

    Wall-ball (10 lbs, 8′ target)
    SDHP @ 35lbs
    Box Jump (small)
    Push Press @ 35 lbs
    Row

    Total reps: 380

    Felt good doing work out today…Also realized that I am now ready for the Big Box Jump!!! Also Kevin, the gym looks great and so much more room – Awsome job!!

    Good job to the 3:15 crew!!!

  9. Gillyon

    My schedule would not allow me to fit in a schedule class at the new gym. Sad πŸ™ Can’t wait to workout there!

    CW x 1
    750m row – 3:10 (felt slow…did not push myself enough..grr)

    3 rounds of:
    – 10 DB cleans (30lbs)
    – 10 Burpee Jumps onto 2 45 plates
    Trying to feel confident with the 30s. 35lbs leaves me frustrated. Hoping adrenline will kick it this weekend

  10. Kerri

    FGB Championship

    3 Rounds
    WallBall 8ft
    SDHP #55
    Box Jump 12β€³
    Push Press #35
    Row – Calories
    Total – 212

    Congrats again Kevin! It looks great. πŸ™‚

  11. WU x 1

    Championship Fight Gone Bad
    FIVE rounds of:
    Wall-ball, 20 pound ball, 8 ft (reps)
    Sumo deadlift high-pull, 75lbs (reps)
    Box jump 20″ (reps)
    Push-press, 75 pounds (reps)
    Row (Calories)
    1-89,2-89,3-79,4-74,5-78
    409 reps
    Great Space!

  12. WU x 1

    Fight Gone Bad Championship
    FIVE rounds of:
    Wall-ball (10 lbs, 8β€²)
    SDHP (55lbs)
    Box Jump (small)
    Push Press (50 lbs)
    Row (calories)

    1-78, 2-66, 3-57, 4-59, 5-59
    Total reps: 319

    The new place looks amazing

  13. Tracey

    WU x1

    Fight Gone Bad
    5 rounds of:
    Wall Ball (14#, 8-9′)
    SDHP (55#)
    Box Jump (20″)
    Push Press (55#)
    Row (calories)

    80-71-75-73-66
    Total: 365

    First time doing 5 rounds. The new gym is awesome!!! Congrats Kevin & Jo!

  14. Corinna

    WU x 1

    Fight Gone Bad
    5 rounds:
    Wall Ball: 14# Attempted for the 10′ target
    SDHP 55#
    BJ 20″
    Push Press 55#
    Row

    91-81-75-62-72

    Total: 381
    I initially thought I had 391 Kevin, but my math was wrong.

    The wall balls were real tough for me. Getting that ball over the orange line is crazy hard!!

    Great job 4:15 p.m. crew!

    Congrats on the new gym Joanna and Kevin : )

  15. Francis

    WU x1

    Fight Gone Bad
    scaled 3 rounds of:
    Wall Ball (14#)
    SDHP (55#)
    Box Jump (20β€³)
    Push Press (55#)
    Row (calories)
    93-76-73
    Total: 242

  16. Jeff

    Championship Fight Gone Bad

    5 Rounds (Rx’d) —> 345

    Messed around with Max Height Box Jump —> 42.5″ πŸ˜€

    The new gym is kinda gritty yet sexy. Love it!

  17. Heidi

    WU x1

    Fight Gone Bad
    5 rounds of:
    Wall Ball (14#)
    SDHP (55#)
    Box Jump (20β€³)
    Push Press (55#)
    Row (calories)

    Total: 347 (I think…my journal is at the gym)

    5 rounds of FGB sucks, but really glad to have done it.

    The new digs are great. Congrats Kevin & Jo. Lot’s of hard work over the past few weeks has really paid off. Have fun in TO…I’m a little afraid of what awaits us in your absence. Be gentle…please.

  18. Marcel

    wu x 1

    FIVE rounds of:

    Wall-ball, 20 pound ball, 10 ft target (Reps)
    Sumo deadlift high-pull, 75 pounds (Reps)
    Box Jump, 20β€³ box (Reps)
    Push-press, 75 pounds (Reps)
    Row (Calories)

    Total Reps: 317

    A championship FGB is a great way to start things off at the new location. Very tough workout, but what can I say I still really like this workout. Good luck Kevin & Jo.

  19. Ed K

    WU

    Squat clean to thruster work-
    135-155-185-195-205-215-225(f)-225(f)- 225(f)
    I could clean 225 no problem but the thruster just wasn’t coming

    WOD Fight gone bad as prescribed 5 rounds.

    555 reps.

    Stretching!

  20. Gabriel

    WU x1

    Fight Gone Bad – Championship

    5 rounds of:
    Wall-ball, 20#, 10 ft target (Reps)
    Sumo deadlift high-pull, 75 pounds (Reps)
    Box Jump, 20β€³ box (Reps)
    Push-press, 75 pounds (Reps)
    Row (Calories)

    77-71-66-69-75
    Total: 358 reps

    Great 1st WOD for the new Gym Kevin πŸ™‚
    It’s awesome!

    Great work evening folks!

  21. Johnny

    WU x 2

    3 rounds, Β rotate each minute:
    * Wall ball, 20 pound ball, 10′ target
    * 75 pound deadlift due to shoulder
    * Box jump, 20″ box
    * Push press 75 pounds
    * Row (count calories)
    * Rest

    3 rounds
    Total: 280

    MAX HEIGHT Box Jump: 45″ wahooooo!!

    Felt good to be back after 1 month!!! Congrats Kevin!!!Β 

  22. Chantal L.

    WU x 1

    FBG (3 rounds)
    Wall-ball, 14#, 8-9 ft target (Reps)
    Sumo deadlift high-pull, 55 pounds (Reps)
    Box Jump, 20β€³ box (Reps)
    Push-press, 55 pounds (Reps)
    Row (Calories)

    Total: 162

    HORRIBLE! I even have a fran cough! Good way to start out at the new gym tho πŸ˜€

  23. Shelley

    WU x 1
    WOD – Championship Fight Gone Bad (3 rounds)
    Wall Ball ( 8 ft)
    SDLHP – 55#
    Box Jump – 12″
    Push Press – 35#
    Row – calories
    Total reps l7l

    Loved the new gym. Congrats Kevin! Good luck at the Games!

  24. Kevin

    Modified Championship FGB
    5 rounds
    Push Press (75#)
    Double Unders
    Wall Balls (20 @ 10′)
    Pullups
    Box Jumps

    160-139-147-124-133

    Total – 703

    That was a doozy.

    Thanks for all the comments everyone! Glad you dig the digs.

  25. natacha

    WU x 1

    WOD as prescribed (except the 14 lbs wall ball didn’t reach the 10 feet… more 9 and sometimes 8)
    total reps: 340
    1-70, 2-68, 3-68, 4-66, 5-68

    Great tough workout.
    Thank you for the great new space!

  26. Raychell

    WU x 1

    FBG (3 rounds)
    Wall-ball, 14#, 8-9 ft target (Reps)
    Sumo deadlift high-pull, 55 pounds (Reps)
    Box Jump, 20β€³ box (Reps)
    Push-press, 55 pounds (Reps)
    Row (Calories)

    Total:181

  27. Sonia

    FGB 5 rounds
    deadlift instead of sdhp
    step ups for box jumps

    total : 523

    New gym is awesome:)

    For those that don’t know already, I’m supposed to find out this week (hopefully) if we’re having a boy or a girl… so knowing the crossfit crew loves competition etc… write down your name under boy or girl on the board at the gym… whichever it is, that group gets to watch the others suffer a little bit πŸ˜‰

  28. Gabrielle

    Good luck to all our competitors at the Crossfit regionals! We are with you in spirit and know you will make us all proud πŸ™‚

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