Workout of the Day-
FIGHT GONE BAD!
This is one of the classic CrossFit workouts that once you complete, you will never forget! I will use the description that CrossFit.com uses so know can see exactly what the workout entails.
“This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. 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. (http://www.crossfit.com)”
There were three people in my first class, and we decided to start everyone at a different station. Sarah started with the Wall Balls, Brandon at the Sumo Deadlift High-Pull, and David at the Box Jumps. It was great to have Brandon back with us, too!
The only thing we did differently in this workout, since it was the first time I had taken the group through it, I gave everyone two minutes rest after round 2, not just one. Next time we’ll do it as prescribed, but I wanted to make FGB a good workout today, not a soul crusher! Carolyn came to the later class, so that’s why she’s not in the picture below.
What impressed me most about you guys tonight, is that ALL of you put up some of your highest numbers in the LAST round! That’s just amazing on a workout like this.
Sarah, Dave and Brandon starting their final round of Fight Gone Bad!
Athlete Results-
The pictures show each round by exercise. Caro is on the left of the first picture, Brandon on the right. In the second picture, Sarah is on the left and Dave on the right.
Carolyn's scores to the left, Brandon's to the right. Great first FGB!
Sarah's results on the left, Dave's on the right. Way to push, guys!
Total Scores-
Carolyn: 236
Sarah: 200
Dave: 173
Brandon: 172
Smashby's Training Blog 
toughest one yet!