“Fight Gone Bad!”

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 081231.
Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started.  CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.  If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Fight gone bad = BOOOOOOOOOOOOOO!
let’s get it done.

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

Three rounds of:
Wall-ball, 11 pound/5kg ball, 8 ft target. (Reps)
Sumo deadlift high-pull 32 pounds/14.5kg (Reps)
Box Jump 14” box (Reps)
Push-press 32 pounds/14.5kg (Reps)
Kettlebell Swings 12kg/26.5 pound (Reps)

Total of 270.

It truly was the worst 17 mins of my life.

Morning CrossFitters
Does anyone know of or have any interval music to use during Fight Gone Bad?
I’ve used a stopwatch in the past but I seem to lose focus on the last few reps because I’m trying to get the timing right.

I came across this but sadly the links don’t work!
http://74.125.93.104/search?q=cache:zKdega7jYXsJ:board.crossfit.com/showthread.php?t=29263&page=2+“fight+gone+bad”+music&cd=1&hl=en&ct=clnk&gl=uk&client=firefox-a

Thanks in advance

“Fight Gone Bad!“
Modified Pack Scale

Three rounds of:
Wall-ball, 6 kg ball, 2,5 m target (Reps)
Sumo deadlift high-pull, 23 kg (Reps)
Box Jump, 50 cm box (Reps)
Push-press, 23 kg pounds (Reps)
Treadmill running (12 km/h)

Round 1: 25, 12, 14, 10
Round 2: 19, 9, 12, 9
Round 3: 20, 6, 10, 7
Total: 153 - could not add running to the total, no calorie counter on the machine!

Pre-WOD 224.5 (0900L)

CFWU (no dips)

WOD 090203
Back Squat 5-5-5-5-5 reps

225,235,255,255,255

just started crossfit last week.

conked out halfway through the second set of box-jumps.
modified wall-ball with thrusters and running with skipping.

hope I do better tomorrow.

Front squat - 75%( 185#) x 3, 81%(200#) x 1, 77%(190#) x 3, 80%(195#) x 1, 79%(190#) x 3
Snatch pull - 103% (of snatch) (175#) x 3 x 3
Rack jerk - heavy single(135, 155, 175, 195, 205, 215); 90%(205#) x 1, 85%(195#) x 1 x 2

Any hints for doing this type of circuit in a public 24 fitness gym.

“Fight Gone Bad!“

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) (subbed for 45# thrusters)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Round 1: 78
Round 2: 74
Round 3: 72

Total = 224

I have been waiting for this one since starting crossfit nearly 3 months ago.  This is the hardest WOD I have done to date.

14 lb wall ball
24 in box jump (mostly step ups though)
45 lb sumo
45 lb push press
run

score 251 compared to 265 last attempt. wiped me right out.

Worst FGB yet…could have something to do with my change in diet?  I was on day 3 of doing a liver cleanse (preotein shake for break/lunch) and rest of day simply paleo diet.  Haven’t been able to adjust very well since starting it…tired, headaches etc…here’s hoping it gets better. Anyone experience this before?

Today was a day of enlightenment.

I got a copy of Starting Strength and started learning how to lift! It has been recommended on this forum and for good reason, I think it should be compulsory reading.

I worked on squat technique and power cleans today.

I am so upset that I will not be able to do this WOD. Heading out of town for three weeks where there is no gym for me to use :) But oh well gonna hit up some BW WODS as best as possible or work on some form work so I’m not too messed up when I go to the level 1 next month in Vegas.

I am way behind trying to catch up doing some past days WOD….I have been busy with school and traveling for work.  Trying to get it together.

“Lynne”

Bench-200x10
Pull Ups 10

Bench 210x8
Pullups 8

Bench 210x8
Pullups 8

Bench 210x6
Pullups 6

Bench 200x8
Pullups 6

Pullups & Ring Dips

CFWUx3 less dips and pullups

Thought I’d try the Porch with a little assist:

10 RFT
8 Pullups
8 Ring Dips (modified with an elevated assist - feet on chair, knees below feet) - did this first 5 rounds, then was back to regular dips since it was slowing me down a lot

Not a bad effort for first shot with some ring work. Will keep using these in the WU in place of regular dips
10:17