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. 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 (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.
Setting Up.
They let me compete!!!
CFT: 670BSQ: 200/215/220Press: 115/125(M)/125Dead: 315/325/335(M)
220 Felt pretty light on the BSQ, i’ll look forward to doing more singles and making my girlfriend proud. all reps were ASS to ANKLES
First 125 was a miss on the press because i didn’t get underneath the bar soon enough. the second attempt Flew up. As spider chick said, it becomes the “magic wand”.
225 felt pretty solid on the DL, couldn’t get 235 off the floor, maybe i was being greedy.
Overall a great event so far. Jeremy and i are resting at the hotel before the 5K. I don’t have running shoes which is a bummer but.. the whole point of CF is to be ready for the unexpected. We’ll keep you updated.
Mr. Fisher put on quite a show at the total, i’ll let him tell you all about it.
David that’s awesome!! Nice work! Can’t wait to hear Jeremy’s final numbers…Wish I were there with you guys. Good luck on the run.
FGBB Jump 23/fell (not sure how many I did/19P Press,45# 20/22/20KB 12kg 22/20/20W Ball 10# 20/20/19SDHP 45# 15/15/13Total: 268I’ve joined the masses of Box Jump casualties – beautiful gash down my shin. I am assuming I’d have done around 20 that round which would have put me at 288.
But, my previous PR was 245, so I am still plenty happy!! Thanks for getting me through it Shane and good work on your heat!
Crossfit TotalS 355/370/385failP 185/190/200failD 500/515/520Total 1080
The squat got red flagged for depth, but I feel like I can get it next time.The press was real smooth which is why I got a little aggressive on the last one.The deadlift was fun. I opened with 500, easy. 515, my longtime nemessis went up with out too much of a fight. I think I may have celebrated a little after that one. 520 on the last one was just for fun, I got to the waist quickly, struggled on the lock out, but eventually nailed it.
Hopefully the run isn’t too wet.
Jeremy and David,
Awesome jobs representing!
Jeremy – you are a deadlifting manimal!
Nice job Jeremy and David520 deadlift? Dang.
We did…For time:135 lb Thruster, 10 reps50 Double-unders135 lb Thruster, 8 reps40 Double-unders135 lb Thruster, 6 reps30 Double-unders135 lb Thruster, 4 reps20 Double-unders135 lb Thruster, 2 reps10 Double-unders
Originally started with 115lb thrusters, dropped to 105, and finally to 95 on the thrustersmy first jump rope was crap, couldn’t get a single double under.Switched to another after several minutes and was able to do singles.Finally someone finished and I stole his rope, made all the difference in the world. Started stringing them together, then the workout started being fun.
See you all tomorrow.
My very first Fight Gone Bad:
KB 12 kg – 30/28/29WB 10 lbs – 22/18/18SDLHP 45 lbs – 15/15/13Box(stepping) – 20/20/20PPress 45 lbs – 12/10/10Total: 280
Stephanie, thanks for helping me squeeze out the last few reps. Margie hope your leg heals fast – that is quite the gash!
everyone kicked ass on fGB all of you should be proudGREAT JOB EVERYONE.Jacinto
Don’t remember my breakdown on FGB, but the total was 223 with the full weights (how heavy was the KB?). This was my first time with it, and it was awesome!
Paul, you rocked your round! Thanks for the encouragement on mine, especially on the last set of box jumps.
Margie, perhaps a lick of hemp butter on the honorable wound would fix it up?
Just finished the 5k Run.
24:49My first mile was completed in 6:58. My overall average pace was 8:01
Kind of humid but not too bad. The course was pretty fun but the finish line couldn’t come soon enough.
We’re off to dinner now and to watch someone to a “Firefighter Fran” (Fran in full gear)
Margie, sorry about your leg. Was it the red box? If it was i suspect that it’s cursed because Erik banged himself up on it during FGB a while ago.
I’ve met a handful of people here who say they follow our blog. Hello lurkers!!
24:29 for the 5k
I had the highest total on the day.
Currently in 3rd place overall. Hopefully I don’t screw it up the WOD.
David and jeremy awesome job! I assume you’re cmpetign for the CF games?Wife is out of town and I’m watching the baby all weekend. I got my folks to come in and help out so i could work out. I made it out on a saturday! amazing in itself. I don’t think I’ll make tomorrow, but if i do I hope you guys are around for a pat on the back and all the stories.
This was my first Fight gone bad as well. Max was a great partner. 2 virgins to FGB today and it was not gentle.
I don’t remember my breaks, but my total was 311.Thanks max for pushing me through. You handled FGB like a champ.
Bethany – I am SO impressed!!! you blew FGB away!
Oh and, yes, David it was the red box. Perhaps we should exorcise it…. for time.
so excited to hear your updates David and Jeremy! you guys are animals
FGBKB 12kg: 28/20/20WB 10#: 20/20/17SDHP 45#: 18/18/15BJumps: 20/18/20PPress 45#: 16/16/18Total: 284
previous PR was 252 so I was pretty happy with this!
thanks Bethany for being a great partner! AND – you killed it! amazing job for your first FGB!
margie – way to stick with it after the fall – you still killed your previous score. you rock.
john – drinking my coffee black this morning. its not all that bad….