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Stefan = Fire Breather

WOD 7/14/11

“Fight Gone Bad”

3 Rounds:

5 Stations, 60 seconds at each station. Go through all stations to complete one round. one minute rest between each round:

Wall-ball: (20#/14#) (Reps)
Sumo deadlift high-pull: (75#/45#) (Reps)
Box Jump: (20/16″) (Reps)
Push-press: (75#/45#) (Reps)
Row:  (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete 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.

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Showing 20 comments
  • Cassi
    Reply

    Yes!!! My favorite!!! I will somehow do box jumps for this!!!

  • Clayton
    Reply

    Doing 30″ box jumps and 30# wall balls for the past few weeks should make for a fun time on this one. Pumped. Lets get it on!!!!

  • Miquel
    Reply

    What do Nedab and JD equal?

  • JJ
    Reply

    JJ = bad ass?

  • Sheree
    Reply

    I…RXed…MY…FIRST…BENCHMARK!!!!!!!
    OK, I only got 148, but I did ALL the weight…and I was just about on the floor, so I know I worked hard!

  • Sheree
    Reply

    And thank-you, Crystal, for convincing me to do it! Community.

  • Serennah
    Reply

    Way to go Sheree!!! I was the opposite of that today!!! I was so sore from the week that I was not having a good day in the box!! I got 181 reps but I went down to the 12 inch box and down to the 6# wb…. It was still a really really good workout.

  • crystal b
    Reply

    My 2nd benchmark rx! 228 reps fight gone good!

  • Sheree
    Reply

    I’m glad I didn’t know how far Crystal was ahead of me! Serennah, you were working hard…I always feel like I got a good workout if I work hard…no matter what everyone else is doing, or what I think I should be doing.

  • Miguel
    Reply

    232 RX, that was a fun workout, even for being up at 6AM.

  • Nedab
    Reply

    266 with 95# 25#wb and 24″

  • Dena
    Reply

    312 RX. Start with the row if you can. Good workout. Still feel tired from it.

  • Neal
    Reply

    Start with the row?!?!?! You’re crazy

  • Nedab
    Reply

    You waste time strapping in otherwise! Even though I didn’t… I liked finishing with box jumps

  • Dena
    Reply

    Not crazy. You waste 20 seconds waiting for the row machine to turn on and to strap yoursrlf in. It may be hard but you get Max time starting with the row.

  • BeckyR
    Reply

    210 @ 10# 35#

    she’s right about the row, it takes a while to wait for the machine to start up unless someone rows right before u, but I rowed last, it was best for me.

    first time with FGB, and it was definitely bad lol

  • nakia Langley
    Reply

    First time to do this type of workout… 253 RX ALL THE WAY BABY!!!! 🙂

  • Stefan
    Reply

    I will say my lungs were on fire pretty much all day Saturday!

  • CA
    Reply

    315 rx
    This is one of my favorite wods.

  • JJ
    Reply

    This pic makes me not regret the other night!!! SUPER HOT

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