Wednesday 100804

Ricky Frausto Filed Under:

WOD
"Fight Gone Bad"

This is our 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. The stations are:

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)

The clock does not reset or stop between exercises. On call of "rotate", the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The woman's weights are 14# ball and 53# sdlhp and push press.

Add your points and post them to comments/LogWod.

Kyle K during the overhead part of affiliate workout 2.

7 Responses to "Wednesday 100804"

1. Eric C Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100804.html?showComment=1280931096489#c5372735332615615509'> August 4, 2010 at 9:11 AM
2. Good ol' FGB. One of the WODS that got me hooked.
   
   313 Rx'd today. 330 last year. Could have pushed a little harder... and will for FGB5!
   
   Good job 6 amers!
3. Crystal Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100804.html?showComment=1280943161557#c4258041270682453790'> August 4, 2010 at 12:32 PM
4. voting for Best of Omaha is going on now thru sept 30th. go to: www.bestofomaha.com.
   
   this year it gives you categories and you have to type in your answers (it doesn't give you places to choose from). you must vote in at least 30 categories for your vote to count. they didn't have one for a gym, but the best categories i found to vote for Crossfit Omaha was: Personal Training and Fitness Club (ha, i know we are far from a club!).
   
   plus it was good to vote for some of the people at the gym who have their own businesses. so get on there and vote!
5. Mark Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100804.html?showComment=1280948605834#c5744402124653321997'> August 4, 2010 at 2:03 PM
6. While you're all voting for CFO, throw in a vote for CARSTAR for Auto Body Repair!
   
   Thanks!
7. Unknown Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100804.html?showComment=1280955678927#c5277726724999585882'> August 4, 2010 at 4:01 PM
8. Lifting day plus some gymnastic weaknesses
   
   Snatch (3 Position)(Unload Cycle)
   Muscle Snatch X1
   Hang Power Catch X1
   Floor Full Catch
   88 up to 155- Got all three
   
   Elevated Snatch Pull + 2 SG Deadlifts
   (Standing on Greens)
   220, 240, 250 - 3X1,2
   
   Back Squat (Russian Squat Program)
   Worked up to 285 for 2x4
   
   Pull Ups Maxes
   - Strict CTB - 11 Reps
   - Strict Chin to bar - 13 Reps
   - Kipping PU - 25 Reps
   Did unbroken sets of Push Ups for 20 Reps between Max Out Sets... Got all sets of 20 with not significant pause at the top or bottom...
   
   Lift plus metcon tomorrow...
9. Unknown Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100804.html?showComment=1280955734320#c8700262848908933325'> August 4, 2010 at 4:02 PM
10. 382 today. This is a PR for me. I think I had around 350 last time...can't really remember. Anyway, 1st rd 148, 2nd rd 126, 3rd rd 108.
11. Kat Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100804.html?showComment=1280985873151#c3880011749431468795'> August 5, 2010 at 12:24 AM
12. 308 rx'd......that shit sucked.
13. Shelley Says: http://crossfitomaha.blogspot.com/2010/08/wednesday-100804.html?showComment=1281044624135#c7603031554005107812'> August 5, 2010 at 4:43 PM
14. strength class:
    
    DL's worksets:
    
    184# 1x5
    208# 1x5
    240# 1x5
    
    followed by glute/ham raises and pistols; could do 5-6 glute/ham raises and only 3 each leg on pistols with 5 pound plate to counterbalance; did some w/out plates but don't think the depth was there.
    
    Metcon: 5 minutes of wall balls/slams/jumping ball slams with 12,16 and 20# ball. I won't be demonstrating during class if these come up again I'm sure!!!
    
    Great job everyone!