Three rounds of:
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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best 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.

Compare to 081111.

Please hold questions until Jeff or Mikki post the scaling, which usually answers many common questions and often contains links to helpful videos and information

Big Dawgs and Pack:
As Rx’d

Puppies:
Three rounds of:
Wall-ball, 14 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 25-45 pounds (Reps)
Box Jump 14” box (Reps)
Push-press 25-45 pounds (Reps)
Row (Calories)

Buttercups:
Three rounds of:
Wall-ball, 10 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 15-25 pounds (Reps)
Box Jump 10” box (Reps)
Push-press 15-25 pounds (Reps)
Row (Calories)

Various subs have been suggested:
Rowing - Running, Burpees, KB swings
Wall Ball - Thrusters

ahhh I knew this had to be coming around again soon. What a way to celebrate New Years Eve!

“Michael” (081228)

three rounds for time:
800m run
35 backextensions
35 situps

16:56

“Fight Gone Bad!”
modified

Three rounds of:
Wall-ball, 3 kg ball, 2,5 m target (Reps)
Sumo deadlift high-pull, 21.8 kg (Reps)
Box Jump, 52 cm box (Reps)
Push-press, 21.8 kg (Reps)
Row (Strokes)
=========
= 275 (previously 248 with the identical setting)

This was the first time I felt I needed a heavier ball, need to put that to my wishlist.

Happy New Year everyone!

“Fight Gone Bad!“
modified
Three rounds of:
Subed thrusters with 2 x 10kg Db (reps)
Sumo deadlift high-pull, 30 kg (Reps)
Box Jump, 60 cm box (Reps)
Push-press, 30kg (Reps)
subed 20kg DB swings for Row (reps)

This was the first time we did this and it was BAD
Me 238
Brother 291

started with the SDHP and finised with the thrusters. No so good idear. The thrusters(WB) were SLOW

All in all a nice finish of the year.

Happy New Year everyone!

Puppies (Modified):
Three rounds of:
Wall-ball, 14 pound ball, 8 ft target. (Reps) (Subbed w/8# DB Thrusters)  35/25/18
Sumo Deadlift high-pull 50 pounds (Reps)  24/16/13
Box Jump 14” box (Reps)(Subbed w/step-ups)  31/33/30  
Push-press 50 pounds (Reps)  25/26/24  
Row (Calories) 6/6/6
Total Reps: 301 (11/11/08) New Total: 318

Improved by 7 reps!!! 

Modified Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft +/- no target (Reps) 28,21,18 = 67
Sumo deadlift high-pull, 75 pounds (Reps) 21,19,18 = 58
Box Jump, 20” box (Reps) 20,21,20 = 61
Push-press, 75 pounds (Reps) 21,18,16 = 55
Seated Cable Rows 35# (Reps) 35,31,32 = 98

Total = 339     327 11/12/08   341 6/25/08

Note: I have a much better form doing wall ball and box jumps. My SDLHP stink. They look more like bent over high pulls, I need to get my bum down.

“Michael”

Three rounds for time of:
Run 800 meters, (splits from the treadmill 3:40, 3:30, 3:20)
50 Back Extensions
50 Sit-ups

total time 23:47

I wasted some time stretching and getting H20.

modified warmup, 1x5

Buttercups:
Three rounds of:
Wall-ball, 8 ft target: 22, 15, 19 = 56
Sumo deadlift high-pull 8kg: 17, 17, 15 = 49
Box Jump 10” box: 25, 8, 20 = 53
Push-press 8 kg: 14, 10, 16 = 40
Kettlebell swings (reps): 14, 16, 11 = 41

Total: 239

Happy New Year everyone!

123108—Fight gone bad modified

3 rounds
1’x40# db thrusters
1’x74# SDHP
1’x20” box jump
1’x75# push press
1’x run (7.6 on treadmill) calories

score = 213.

felt sluggish and I KNOW I can do better.  Normally I sub cale rows for rows and count reps, but had to run on the treadmill as someone esle was using the cable crossover machine.  That lowered my score.  I was avergaing about 15 reps per set (with the exception of the running) and that is comparable to the last time I did FGB…I’d make up point on the cable rows.  So, from now on I will sub the running.  My goal is to break 225 next time around.

Peace,
Erik

Dynamic Stretching
———————————

Jackie as Rx’d

1000m Row
50 Thrusters #45
30 Pullups

12.08 - First time with this one. It sucks. I think I’ve been neglecting metcon, fire in the lungs, pukie making eyes at me…

“Fight Gone Bad” modified

Three rounds of:
20kg BB thrusters: 26 / 25 / 18
SDHP; used 33 kg: 20 / 21 / 21
BJ, 20” bench: 24 / 24 / 22
PP; used 33 kg: 11 / 15 / 16
Row (calories): 22 / 21 / 20
 
Total: 103 + 106 + 97 = 306 PR

Happy New Year everybody! Hope you all get lots of PR’s in 2009!

“Angie”

For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats

10:41

Didn’t have the time/equipment to do Fight Gone Bad today so I did Angie because I’m going up to Okemo, Vermont for 4 nights to ski. Probably won’t have access to equipment or internet to check the WOD.

30 Dec 08

Warmup
2 rounds
10 Squats
10 Unanchored sit ups
6 Burpees
10 Pull ups
10 Dips

Shoulder Press 115-115-115-115-120(PR)
Push Press 115-115-115-115-115
Push Jerk 95-95-95-95-95

Happy New Year Everyone!!!

I had to share my weights today so I went with a little lighter than I used last time on 11/25, but was able to compare to same weights as the September workout.

FGB
WB #12 10, 13, 14
SDHP #25 36, 34, 30
Box 20” step up 18, 20, 21
PP #25 13, 14, 17
KB Swing #25 26, 27, 27

Total 310 PR (Previous with same weights was 287)