2016 January 21 WOD

Posted: January 21, 2016 in Uncategorized

Please keep an eye on the website for schedule updates late tonight and in the morning based on what the weather does. We always do our best to have class when it’s snowy, but we have to consider the safety of our coaches and you. We’ll update as any decisions are made regarding early am classes for Friday.

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.

Compare to January 24, 2015

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Comments
  1. Samuel Day says:

    226 rx…
    This sucked

  2. bigdolan says:

    283 Rx pr
    Did 120 first round but couldn’t keep the pace up! 25 rep pr

  3. Tanya says:

    304 (3 reps under PR) rx’d wts
    began w/ PP 36/27/25
    slow start on 1st row bc monitor off then on meters, uugh 12/12/12
    WB 19/18/16
    SDHP 16/17/17
    box steps 20″ 28/25/24

  4. Jesse G says:

    248 Rx (+29 rep PR)

    Started with wall balls, ended with row
    WB – 28/17/15
    SDHP – 22/12/10
    BJ – 16/16/19
    PP – 20/16/15
    Row – 16/12/14

  5. Seth says:

    Pre: 2k row
    20/18/15
    17/15/12
    12/12/12
    25/21/18
    12/11/12 = 232 reps
    Post: 10 min elliptical

  6. Tim C says:

    251 Rx (13 Reps under PR)

    Started with wall balls, ended with row
    WB – 31/15/21
    SDHP – 19/15/13
    BJ – 21/12/14
    PP – 25/11/16
    Row – 15/11/12
    Did 111 first round but down hill from there.

  7. Lance says:

    331, per Big Dolan. Felt like 1,000 when finished. I agree with Sam, it sucked

  8. Wilks says:

    336rx (+33 from last time)

    WB – 23/23/27 – 73
    SDHP – 20/21/20 – 61
    BJ – 28/28/28 – 84
    PP – 20/20/20 – 60
    Row – 15/17/26 – 58
    106/109/121

  9. ML Day says:

    304
    (last FGB was 317)
    RX except sub GHD for BJ (ankle)

    I LOVE SOMEONE COUNTING MY REPS, thx Dan!

    WB 28/23/20 – 71
    SDHP 30/22/20 – 72
    GHD 26/20/17 (DIZZY after) – 63
    PP 24/17/19 – 60
    ROW 14/12/12 – 38

    (struggled on WB to get ball to hit wall, height fine but ankle limits squat so ball doesn’t arch right, i think)

  10. Shank says:

    247 rx
    Wall Balls – 17/17/13
    Sumos – 17/17/10
    Box jumps – 22/27/22
    PP – 17/10/11
    Row – 17/17/13

  11. H2 says:

    100/89/85 ~ 274 total
    Started with Row
    10# wb
    30# kb SDL high pull
    15″ box Step ups
    45# pp

  12. Eric Bausch says:

    Box Jumps 24/25/22
    P. Press- 19/15/12
    Rower- 11/8/9
    W. Ball- 15/16/13
    SDL- 15/12/14

    Total 230
    Goal 300

  13. Jay says:

    247r rx on weight except I did not pay attention and used a 24inch box the first 2rds.

  14. Dave says:

    RX women’s 255 except 16″ box step ups

  15. Rob H. says:

    WB 27/18/17
    SDHP20/16/12
    BJ16/15/12
    PP15/13/14
    ROW14/12/15
    236 Rx

  16. Mark G says:

    Fight gone bad
    Total 259
    WB 28,25,22 =75
    Sumo 19,12,12=43
    BJ 15,17,17=49
    PP 18,20,15=53
    Row 13,12,14=39

  17. jks says:

    250 total
    WB15# 25/20/22
    SDL 55# 21/15/11
    BStep 20″ 19/15/15
    PP 55# 25/15/12
    Row 15/11/9

  18. Groves says:

    274!!!! RX. That’s like a 30 rep pr and I forgot about doing step ups. Prob coulda broke 300. Soon.

  19. Luke B says:

    298 Rx

    Weak performance! Must work harder!

  20. Lucas Holland says:

    336

  21. Rachael says:

    355 PR
    Box steps for rounds 2 and 3

  22. Brandy says:

    250 rxd … Not a PR… But I will take it. Not bad for 3rd week back.

    WB 23/18/18
    SDHP 23/15/15
    BS 17/15/11
    PP 25/18/20
    Row 15/10/10

    Cardio slowly getting better but still my weakness.

  23. jkb says:

    In my 3 years @CFJ….1st Fight Gone Bad!
    SDLHP 55lb 17/13/12
    20″ BJ steps 20/17/15
    33lb PP 15/12/13
    Row cals 8/6/10…malfunction on round 2
    8lb WB 20/20/15
    =80/70/60= 210 total reps

    …heavy heart tonight for baby Noah and his family. Praying for peace and comfort in the days ahead.

  24. Matt Z. says:

    406
    1/2 steps, 1/2 jumps on the box

  25. Eli says:

    2 rounds
    WB-20/27 (8#)
    SDHP-22/20 (15#)
    BJ-16/16 (20″)
    PP-32/31 (15#)
    ROW-8/8

    98/102=200

  26. Josie says:

    2 rounds

    BJ-17/19 (20″)
    PP-20/20 (33#)
    ROW-14/8
    WB-13/12 (8#)
    SDHP-16/18 (30#)

    157

  27. Jennie says:

    6:30 WOD

    SDHP-30/25/23
    BJ-23/21/20
    PP-29/25/25
    ROW-7/8/7
    WB-30/25/22

    119/104/97=320 RX’D PR

  28. jkeel 41/5'9/175ish says:

    PP: 45/30/30
    RW: 21/16/15
    WB:22/15/15
    SDHP: 15/20/15
    BJ: 22/21/21

    Total: 323
    Not a PR… 33 reps short.

    Wallballs killed me today.

  29. Marcia Jo says:

    218 rx
    PR ☺️

  30. Shea says:

    269 rx
    Lower than the past 2, but I did box steps those times-did box jumps today.

  31. Michele Howe says:

    Fight Gone Bad has to be one of my all time favs 😁😳. Reading your posts makes me miss all of you more!!! I can’t wait to be back to see all of your faces, abs, and guns lol! 😊 Hope to see y’all soon 😘

  32. Bryce says:

    WB:24/16/16
    SDHP:12/11/5
    BJ: 19/14/14
    PP:14/9/7
    RW:11/10/11

    Total: 193

    ~this was a pile of cookies.

  33. Sara M. says:

    Fight Gone Bad
    Three rounds of AWESOMENESS:
    Wall-ball, 8# pound ball, 10 ft target (Reps)
    25/20/20 (should have used 10# – underestimated 😞)
    Sumo deadlift high-pull, 55 pounds (Reps)
    12/10/10
    Box Step Up, 20″ box (Reps)
    20/19/17
    Push-press, 33 pounds (Reps)
    19/14/15
    Row (Calories)
    12/9/10

    Total: 232

    3rd FGB… Always a pleasure!😲

  34. myheartsathome2015 says:

    Fight Gone Bad. 189
    Three rounds of:
    Wall-ball, 20 (10) pound ball, 10 ft target (11/15/11)
    Sumo deadlift high-pull, 75 (55) pounds (11/10/10)
    Box Jump, 20″ (15″) box (14/13/14)
    Push-press, 75 (55) pounds (25/16/14)
    Row (9/8/8)

  35. Joshua G says:

    Nasty. This *was* a fight gone bad, and it did *not* help that I was coming off of a cold. Lost energy fast and felt pretty woozy once it was all over. That said…

    Score: 207 (RX)
    Didn’t think to keep the individual scores, sadly…
    Started with box jumps, ended with the Sumo deadlifts of death

  36. bbevis says:

    Total: 244
    Wall-ball, 14#
    Sumo deadlift high-pull, 35# kettle bell
    Box Step 18inch
    Push-press, 53# Round 1, 33# rounds 2 &3
    Row (Calories) 12/18/10

  37. […] Compare to January 21, 2016 […]

  38. The Haggs says:

    First time for Fight Gone Bad
    Joe
    277 RX except for 14# WB

    Hollie
    264 RX

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