Benchmark "FGB"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

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 (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Score: 436

Benchmark "Fight Gone Bad"

"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.

Score: 426

Benchmark FGB / Strength

"Fight Gone Bad"

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 (Calories)

Score: 387

Then:
Back Squat 5-5-5
Worked to 260#

Benchmark "FGB"

Fight Gone Bad
1 minute at each station for max reps, no rest between stations.
Wall Ball shots @ 20#, 10'
Sumo Deadlift High Pull @ 75#
Box Jump @ 20"
Push Press @ 75#
Row (calories)
1 minute rest
3 rounds

Score: 362

Benchmark "FGB"

Fight Gone Bad
1 minute at each station for max reps, no rest between stations.
Wall Ball shots @ 20#, 10'
Sumo Deadlift High Pull @ 75#
Box Jump @ 20"
Push Press @ 75#
Row (calories)
1 minute rest
3 rounds

Score: 363 (PR)

Benchmark "Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Score: 330 (PR) * used a 24" box

----------------------

Report

• Body: No Sorness
  
• Sleep: 8.5 hours
  
• Nutrition: 1 non paleo choice today. 90% Paleo
  
• Tomorrow's Projection: Rest Day, Heavy Push Press is now moved to Friday
  

FGB

Fight Gone Bad!

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
   
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

Note(s): used 24" Box. Started on SDHP

Score: 305. Took third place at CrossFit Costa Mesa. CFCM is a fantastic gym. I had a great time being apart of such a wonderful event.