WOD
"Fight Gone Bad"
This is CrossFit's famous Fight Gone Bad workout. It has been used extensively to prep fighters for the UFC. In this workout, you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. CrossFit has used this in 3 and 5 round versions. Today is 3 rounds. The stations are:
Wall Ball - 20/14 pound ball, 10 foot target (reps)
Sumo Dead-lift High Pull - 75/53 pounds (reps)
Box Jumps - 20 inch box (reps)
Push Press - 75/53 pounds (reps)
Row (calories)
The clock does not stop or reset between exercises. On call of "rotate," the athlete/s must move to the next station immediately for a good score. One point is given for each rep, except on the rower, where each calorie is worth one point.
FINAL HEATS - IMPORTANT!!!!!!!!!!!!!!!!
FINAL HEATS - IMPORTANT!!!!!!!!!!!!!!!!
Add your points and post them to comments.
Last year's final men's heat.
___________________________________
Looking through last year's material, we only had 30 participants doing the workout. This year we have 79 doing the workout. Awesome, right?
__________________________________
The first heat starts at 10:10AM. Every athlete needs to check-in 10 minutes prior to the start of their heat time so that the rules and organization can be explained properly. There will be a check-in table for this. We will also have your t-shirts for pick-up. You will need to wear these up until the start of your heat at which time you can take it off if so desired.
We could use your help with counting. We will need at least 20 people for every heat so that every athlete has a personal counter.
If you have extra chairs, bring them. Seating and space will be limited.
Remember to park in the lot west of our building which is the electrical union building. Especially if you have to leave early.
Fight Gone Bad shirts will be for sale on an order only basis. The price is $15.
Remember to bring your side or dessert. Bring your own meat and drinks.
Come to have a good time and bring anyone and everyone. There will also be an opportunity for people to still donate.
Finished with 237.
I ended at 211. Felt like i was going to die. Wish I coulda broke through that, but just wasnt feelin it :(. Next time!!!
As for me, 244 rx'd, PR. I can't remember what I did last year (I want to say 230ish) but I do know that last year it was scaled, so I'm fairly pleased. I really wanted to break 250 and now that I see how close I was I'm pretty pissed at myself, just a couple more push presses or box jumps or whatever and I would've been there. Thanks for counting Elizabeth, you did a great job.
Great job to everyone and big thanks to the volunteers.
Shelley
Paula
I rreeeeeallllllyyy hope that you meant to say that "the SHIRTS are fantastic too."
Lindsey V
Big thanks to my counter, but I can;t remember your name. :( I blame it on fatigue. Yeah, that's it!
Thanks CrossFit staff, volunteers and counters for all your hard work. :u)
P.S. Shelley, I need to fix you before next Saturday so you can kick ass at the Next Level Games!!!