WOD 4/13/09

“Fight Gone Bad”

3 Rounds – 5 Exercises – 1 Minute per movement for max reps – 1 Min rest between rounds

Wall Ball (20/14)

Sumo Deadlift High Pull (75/55)

Box Jumps

Push Press (75/55)

Row (Calories)

The infamous FGB – In this one you will go for max reps at each movement for 1 minute. Upon hearing the call to rotate, you immediately move to the next station and start in without any rest. Continue through all five movements and then rest for 1 Minute before starting round 2 and later, round 3. 17 Minutes total length, 15 of that being straight work. It helps to have a partner to keep track of your numbers and make sure form is solid and all reps are legit. Your final score is the total reps of all movements. If you are able to bang out a 400+ score, you are a freak of nature and in elite status. Mid to high 300’s is hardcore and well respected!

This is a benchmark WOD and a CrossFit rite of passage, so don’t hold back and try to slide by. Put it on the line and go hard! Scale wherever you need to, it will still be tough!

Get some!

5 thoughts on “WOD 4/13/09

  1. EVOCinthehizzie

    Well Marty and Rick were the only two to attempt this bad boy. We had to run the tower instead of row. We didn’t get a good count, but after there were vulchers looming, so I think we did alright.

    WE kicked ass!

    Everyone else “had something to do!” wtf?

  2. Nice work guys! Nothing piss poor about 263, Scott, especially at all RX’d. It took me a few times to get up to 350 and today’s rower snafu may have given you a higher score, who knows. We’ll do this again and you’ll see crazy improvement.

    Rick – nice work as always. You could probably give yourselves an average score of 15 Calories for the run portion, since it’s pretty close to what you’d row in one minute. When it’s tough, everyone seems to find “something else to do”. Only the true warriors suit up and go to battle!

  3. Badger

    Let’s see.. I think I covered all the Badger wall ball skill sets: Dropping, headshots, lack of balance and gassing out. Yup, got em all. I did however, manage to stay on top of the box during box jumps so I’ll just chalk this one up in the “win” column and make some victory nachos.

    295 (scaled)

  4. Stephwalla

    298….sad that this is my favorite WOD, I wanted to jump in and do it again during the 6:30 class…. I guess I am a sadist!

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