Sunday – WOD

“Fight Gone Bad!”

Three rounds of:

Wall-ball, 20 lb. ball, 10′ target (Reps)
Sumo deadlift high-pull, 75 lbs. (Reps)
Box jump, 20″ box (Reps)
Push press, 75 lbs. (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 the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post total points to comments.

Megs T fights to get her chin over the bar.

Megs T fights to get her chin over the bar.


16 Responses to Sunday – WOD

  1. Holly says:

    Fight gone bad.
    8′ 20lb wall balls
    45# sdlp & pp
    20″ box jump

    Total: 255

  2. wb416 says:

    Fight Gone Bad

    Thrusters two 15# DB’s
    SDLHP (Sumo Deadlift High Pull) 60#
    Box Jump 10″
    Push Press 50#
    Row (calories)

    Round 1 (28, 15, 20, 17, 9) Total 89
    Round 2 (19, 11, 18, 12, 11) Total 71
    Round 3 (17, 12, 21, 15, 15) Total 80

    Total 240


  3. Megan says:

    Fight gone bad as rx’d
    I hate balls when I have to throw them ten feet up against a wall…
    Everything else was awesome! Been waiting for this for awhile and it was by far one of my favorites, although if you were watching my performance you might have thought otherwise.
    I swear I was smiling on the inside 🙂

  4. Stephen says:

    Round 1: 25/30/20/26/20 (121)
    Round 2: 17/21/15/18/15 (86)
    Round 3: 15/18/15/18/17 (83)

    Total: 290

  5. Holly says:

    round 1:29/28/25/22/20
    round 2:25/22/22/21/17
    round 3:23/22/20/19/17

    total: 332
    wall ball to 9ft all others as rx
    PR by 4

  6. Jason says:

    wow holly your a beast not only doing FGB and killing it the first time but posting some great numbers for your second go around…..well done.

    Looks like the Gundrums need to be more precise when posting

  7. babs says:

    First time at 55 lbs on SDLHP & PP and with a real medicine ball.

  8. Kristen says:


  9. Tim says:

    9ft target

    Rd 1: 34/30/20/30/18 (132)
    Rd 2: 28/25/18/25/18 (114)
    Rd 3: 25/22/18/24/18 (107)

    Total: 353

  10. Brent says:

    Don’t have my individual #s handy, but 299 was the total. Will def crack 330 next go around

  11. Scott says:

    This is not the workout today. It’s actually this: 1. look at Megs’ picture and write down how many times she said, “come one, just f*cking do it, man”

    2. Look at Brent’s beautiful facebook layout and answer this question: “Does Brent use energy from protein, carbohydrates, or fat from his blocks of eating to make his poop stink like chili; OR is there a correlation between posting handstand pushups on the CROSSFIT facebook page and having a beard neatly trimmed like Steve

    3. Watch Children of the Corn (part 1) and write up a 7 page essay on what would happen to the emotions of the children if they were punished with protein and burpees by that red-headed evil leader

    4. FOR TIME: Pick your feet off the table you are resting them on and place them on the ground, sit up, put your chest forward, say “Brent’s cooking skills are worse than his training skills”, pick your feet off the ground, do 13 eyeblinks, and end with putting your feet back on the table. repeat 5 times

    5. wrap your fingers of your right hand around the forefinger of your left hand, stand on your tip toes, raise your right leg in the air and bend it so that your knee is almost touching your chest, (keeping your back straight) lean to the left, pull your forefinger of your left hand with your righthand, (while having someone take your picture) fart loudly and say outloud “Brent’s butthole does not stink, but Scott once made Brent’s bathroom smell like sh*t and stink.”

    Repeat 3x with as much rest between blows

  12. GregH says:

    Scott where do you come up with this stuff? That’s friggin hilarious!

    First FGB, and it sucked.

    209. Missed alot of wallballs. Missed a lot of push presses. I can’t row. Can’t do SDLHP’s and so on…

    About the only thing I didn’t screw up all the time was the box jump… HHAAAHHAAAA!

  13. K-bomb says:


  14. katyv says:


  15. katyv says:

    with a concussion, mind you

  16. […] total points to comments. Compare to 032909. Keri enjoys a leisurely stroll around the block with a few […]

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