Fight Gone Bad

***Even if you’re not registered, just show up today. We can accommodate up to 20 people.

Three 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)

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 β€œrotate”, 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.

Heidi thinks sticking her tongue out makes you jump higher
Heidi thinks sticking her tongue out makes you jump higher

45 thoughts on “Fight Gone Bad”

  1. Are you guys hungry or what? I’ll be at the market this morning. I can pick you up some Waaaah-burgers and some french cries.

  2. finished with a grand total of 3. guess thats why you need to make sure of good form. just waiting for the chiro to call back. shouldn’t be to haed to beat that score next time

      1. sdhp. terrible form and felt a pop. went to the chiro and had acupuncture and electric shock tonight, so should be good in a few days

  3. CFWUx1
    Crossfit Dodgeball πŸ™‚ … did situps, good mornings, and squats.

    3 rounds of 5 min, 1 min rest between rounds:

    Wall Ball (20#): 17-10-6 = 33
    SDHP (75#): 10-7-8 = 25
    Box Jumps (steps): 22-21-20 = 63
    Push Press (75#): 10-9-9 = 28
    Row (calories): 22-19-17 = 58

    Total = 207

    I was really happy to give this a try. Now I have a PR and a goal for next time.

  4. Oh, my poor calves.

    Wall ball = 28/23/20
    SDHP = 17/16/17
    Box jump = 61/54/50 (ouch!)
    Push press = 25/20/20
    Row = 15/14/13

    Total = 393 (PR!)

    Nice job today everyone!

  5. CFWU x 1 and CrossFit Dodgeball (I actually made a few hits! Hee hee…)

    Fight Gone Bad

    Wall Ball = 28/24/23
    SDLHP (35#) = 23/19/17
    Box Jumps (Stepping up & down) = 22/22/22
    Push Press (35#) = 17/16/14
    Rowing = 9/10/9

    Total = 275 (PR)

    + 2 Fugly Froggy Pull Ups πŸ™‚

    I was scared this morning but now I feel like John Jamieson coaching a football game; I’m all jacked up! Whoooo!!!!

    Thanks for being an awesome partner Tim. Amazing job everyone!

  6. CFWU x 1 Crossfit Dodgeball

    Fight Gone Bad:

    Wall Ball 33/24/20
    SDHP 75lbs 20/14/15
    Box jumps 22/20/16
    Push Press 18/15/15
    Rows 13/13/14
    Total = 272
    Pretty happy with my score compared to August (209). Thanks for the push Jane.

  7. CFWU X 1

    Crossfit Dodge Ball = GUYS RULE!

    Wall Ball 323021
    SDHP 23/19/19
    Box Jump 35/21/20
    Push Press 21/15/16
    Row 9/8/13

    total 302

    Muscle ups 4 in a row*PR

  8. Firefit girls team meeting tomorrow(Sunday) at 7pm my house… 40 Pasadena Dr(Off Mountain Rd just past Trinity, between the National bank and Wilson’s gas stop, 3rd house on left)…. if you have a hard time finding it call me at 382-6604!!

    Oh and great job on the workout everyone πŸ˜‰

    1. Sonia I just left a voice message with Chantal.

      I told her to either call me of post on this if she can for tomorrow, if not we can change the date to an evening during the week?

      I’ll post if she contacts! πŸ˜‰

  9. Today’s workout was a grave disspointment for me. I was hoping to beat the 350 mark. However I fell short of my last number from a rpevious date. However, two things I’ve been taught in life are 1. life is all about choices and 2. there is a lesson in everything.

    1. My choices the past 24 hours have not been great. Which lead to my results today. My nutrition intake and hydration have not been very good. During the midst of my hectict day yesterday I neglected my body with the fuel requirted to perform this workout.

    2. the lesson is that no matter what you do in the gym for 1 hour, its the other 23 hours in the day that matter the most.

    i know this post has been a bit cheesey, however since my new diet, i have been knocking down a lot of PR’s and my gym work has been a lot better. So just some dialogue from my experience. Not to say “the zone” is the answer but proper nutrition pays off.

    1. Thanks for posting this Dave. When you start to realize that your body is a machine that needs food for fuel (and not for mood or emotion), then you’re head is in the right mind frame.

      Just because you were in a rush, you wouldn’t put Coke in your car gas tank. Why treat your body any differently.

      Still though, you got 4 MU’s in a row! Congrats!!

  10. I did Thursday’s WOD today (500m row) because I missed it and couldn’t do the 10am WOD today. I managed to break my record by 5 seconds for a time of 1:41. However, I’m really mad at Jamie for beating me by 1 second after only a few weeks of Crossfitting LOL Good Job Jamie!!

  11. CW x 1
    Crossfit Dodgeball

    Wall Ball 23/17/15
    SDHP 18/18/18
    Step Ups 26/27/30
    Push Press 25/21/18
    Row 9/9/8
    Total: 280

    Not my PR, but my SDHPs and PushPress scores were much better. My plan is to tape the ankle next time and blow my PR.
    Great job everyone!

    Hugs MC…I hope the foot is feeling better soon.

    1. Thanks Gillyon!! I’ll keep away from the box jumps for this week and will feel great in a couple days!!!

  12. CFWU X 1
    Crossfit Dodgeball Remember goal is always to get Kevin. We did good ladies.

    Fight Gone Bad and it did go bad in a way. Score 194. PR was 218. Good news is my form was better. Next time the numbers go up.

    Congrats Rob on great row.
    Happy Birthday to Janine and congrats on your Fran workout.
    Congrats Kev on a great PR today.

  13. CW x 1
    Crossfit Dodgeball

    Wall Ball 15/13/15 =43
    SDHP 14/15/14 =43
    Box jump 20/18/20=58
    Push Press 21/18/17=56
    Row 12/9/11=32

    Total: 232 (not a PR, I did 222 my first time doing it, then 233 in Fredericton)

  14. CFWU X 1
    Crossfit Dodgeball – 5 good mornings/5 squats

    Fight Gone Bad:

    Wall Ball 18/13/15 = 42
    SDHP 75# 11/9/11 = 31
    Box Jumps 15/22/17 (first round jumps next two steps) = 54
    Push Press 75# 10/11/10 = 31
    Row 15/14/13 = 42

    Total: 200

    Might be sick, but I enjoyed this one! It was great going head to head with you Jeff, it kept me pushing harder. Look forward to smashing this PR next time…

    1. I’m glad we were together too. Seeing the numbers the others did on this fight is motivating.

      Hey Kevin… When can we do Fight Gone Bad again???!!!

  15. Hey, sounds like you guys had some fun . Wishing I could have tryed FGB again !! Next time. Nice work every one!!!

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