410 W Geer St, Durham, NC 27701 (919) 907-1233

Fight Gone Bad 5

Fight Gone Bad 5  is TODAY! 
If you can’t attend please consider
donating to our team to support
 the Wounded Warrior Project and the LiveSTRONG Foundation!
 

Heats of 5-7 athletes will begin around 9:20 and run til everyone has finished, probably by noon. 

If you haven’t previously joined the team and raised money but would like to participate in the WOD, you are welcome to do so, but please consider a donation.  Checks can be made payable to Sportsgrants, Inc.  

 There will be no Open Gym or Community Workout today, but guests and first timers are welcome anytime between 9am and noon to participate in the workout.

WOD for Saturday 092510  
“Fight Gone Bad”

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:

  1. Wall-ball, 10 ft target (20/12)
  2. Sumo deadlift high-pull (75/55)
  3. Box jump (20″)
  4. Push-press (75/55)
  5. Row (Calories)

Post Reps To Comments
The four divisions are:

  1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
  2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
  3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)
  4. Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumps

Fight Gone Bad 5 is TODAY, but it’s not too late to donate…. 

9 Comments
  1. Dave Reply
    We had over 50 people do Fight Gone Bad today! How'd you do?
  2. Dave Reply
    Rx PR: 260 I hadn't done this WOD in over 2 years! Thanks to Melinda for counting for me
  3. jonathan d Reply
    278 Rx. then decided to go again in the last heat. originally thought it was 271, but there was a mistake in counting...281 Rx. i'm not really sure what that says for my effort the first go around. lots of big numbers today. great job everyone.
  4. Charlie Reply
    267 Rx I guess it's a PR because I don't recall ever doing it with the exception of some of Greg's bootcamps, but I'm sure we scaled those. Two observations: 1) I gotta learn to pace myself, got 114 reps on the first round and 153 on the next two combined. Not good. Mind you, I'm guessing there's a balance between holding back and taking advantage of the practices you know you can make up some ground on. 2) I need to do some more running, or rowing, or mix in some longer, sustained efforts because I may be getting stronger, but I've got no stamina at all.
  5. Paul Po Reply
    Rx 285. Do we have to wait an entire year to attempt again? May we do 5 rounds instead of just 3?
  6. Chris Reply
    3...2....1. Seriously, 321 was my score. I unwittingly used a lighter bar for round one. Thanks for putting this together again Dave.
  7. Matt H Reply
    335 rx'd....damn fine day! Such a fine day that Dave R joined us for the chaos! Doing this and Lynn have me completely smoked....kudos to everyone who rocked this beast out today. Shouts out to Dave V for cracking the 300 barrier and Jonathan D for doing it twice, tomorrows rest day shall be glorious.
  8. Nemo Reply
    Rx 322, did it a couple days earlier
  9. chris t Reply
    yes FGB + Lynn = smoked

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