Saturday 100925

Ricky Frausto Filed Under:

WOD
Fight Gone Bad 5

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. We've used this in 3 and 5 round versions. Today is 3 rounds. 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 a good 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/LogWod.




















Cory and Joe working on the butterfly pull up.

6 Responses to "Saturday 100925"

1. paul Says: http://crossfitomaha.blogspot.com/2010/09/saturday-100925.html?showComment=1285433665324#c5833349872298449699'> September 25, 2010 at 11:54 AM
2. First time doing FGB prescribed! That was torture!!
   
   I haven't had that much fun doing crossfit in a long time, though. Great energy, everyone!
   
   I got 321 reps. Thanks for counting for me, Tara!
3. Shelley Says: http://crossfitomaha.blogspot.com/2010/09/saturday-100925.html?showComment=1285434916591#c9132194577676234106'> September 25, 2010 at 12:15 PM
4. 2nd time doing FGB. I got 283 reps this year compared to 292 last year.
   
   I enjoy doing this WOD for same reason Paul mentioned above. It's great to see so many people doing this one.
   
   I suck at box jumps. Enough said. I did step ups in rounds 2 and 3 instead of jumps.
5. Crystal Says: http://crossfitomaha.blogspot.com/2010/09/saturday-100925.html?showComment=1285435310014#c1273388752456550219'> September 25, 2010 at 12:21 PM
6. Great job today everyone. That was brutal!
7. Allison H :) Says: http://crossfitomaha.blogspot.com/2010/09/saturday-100925.html?showComment=1285436230343#c6821930771128785971'> September 25, 2010 at 12:37 PM
8. OMG! that was so much fun! next year I am aiming for the BIG time PR! Great to see so many avid crossfitters this moring!
9. BigD Says: http://crossfitomaha.blogspot.com/2010/09/saturday-100925.html?showComment=1285442383867#c5860532893282479190'> September 25, 2010 at 2:19 PM
10. 249 today. 28 better than last year. Lot's of fun. Great seeing everyone kickin' butt!
11. Anonymous Says: http://crossfitomaha.blogspot.com/2010/09/saturday-100925.html?showComment=1285445475863#c6799145673261745145'> September 25, 2010 at 3:11 PM
12. Paul - Not a problem! You kicked arse on those box jumps! Completely amazed!
    
    So glad everyone that came out!
    
    Also great job Andy G.!