Wednesday, August 3, 2011

Posted by on Aug 2, 2011 in WOD | 14 comments

Payment forms left on box near whiteboard…if you haven’t filled on out yet, please do so.

And check out the photo gallery link on right…some new albums added.

15 mins – Warm Up

15 – 25 mins – Mobilize Hips/Shoulders

25 mins – WOD


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.Β 

3 Rounds

  1. Wall-ball: 20/14
  2. Sumo deadlift high-pull: 75/50 (Reps)
  3. Box Jump: 24/20 (Reps)
  4. Push-press: 75/50 (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of β€œrotate,” 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. Rowers stop at last 5 seconds to allow proper transition for next person.

Post scores and comments

Nick praying the Wall Balls would end sooner on Saturday.



  1. Oh god, why does that ball have to keep coming down.

  2. Fun morning with just Nick and myself doing the WOD. We all managed to forget the push presses in the first round (probably due to it being far too early in the morning), but tagged them on at the end of our third round. My score was 188(using the tire for box jumps and the rest rx’d) without push presses and then managed to do 11 more push presses at the end.

  3. This morning was rough – I don’t feel like my recovery has been up to snuff lately. Started out with very tight legs, ended off with very tight legs. Not good.

    Maddy and I managed to skip the push presses in the confusion of the first round, so we tacked it on the end of the third.
    I wish I had some idea on what my exact round scores are, but as soon as the math was done we erased them. I know the first (push-press-less) round was 80, I’m quite confident the second was either 69 or 79 (but was added into my score as 39 – hence my confusion), the last round was around 80 again, and then 11 push presses at the end. Score should be somewhere around 230 – 240 before adding the last push presses.

    I think tomorrow may be a rest day.

  4. Ankles are a little tender from 200 reps of jumping on Saturday and the box jumps yesterday, so did me some Wendler strength today:

    warmup: 90×5, 130×5, 170×3
    work: 200×5, 230×5, 260×14 (“381” 1RM estimate)

    warmup: 50×5, 60×5, 70×3
    work: 80×5, 95×5, 110×11 (“150” 1RM estimate…I’ll believe it when I do it!)

    Dips (bars):
    5×5 @ bodyweight of 184lbs (I see a lot of these in my future, weighted)

    Good job today Fight-Gone-Badders!!! I was jealous! πŸ˜€

  5. Jealous of FGB?

    This one is the hardest benchmark to me by far.

    I got 331 subbed burpees for push presses. Gassed as F.

  6. New PR, 321. Great work lunch crew.

  7. Maybe Filthy Fifty has me so scared that Fight Gone Bad looked fun? Who knows? πŸ™‚

  8. This wasn’t too bad after what we have been doing for the last number of days. 228 Rx’d. There you go Jackson I posted something.

  9. 309 Rx’d good job evening crew!

  10. Early night for me…that was cool..did I tell you guys that i just love rowing πŸ™‚ guess yΓ ll sick of hearing me say that huh..
    WOD 252..great fun!!!!

  11. Tammy…great row…go for it girl πŸ™‚

  12. FGB – new PR 231 – Can you be disappointed and happy at the same time –
    Happy with new PR – disappointed with overall performance.

    Had a goal of hitting 100 for the first round and got 93 – SDHP is the issue
    Went for it on first round and had little left in the tank at the end.

    Mental note for a goat day – SDHP will be on agenda.
    Great job everyone.
    Tammy do you feel sore now

  13. Pumped that, after a disappointing performance last time we did FGB that left me 3 reps short of my PR, I destroyed it tonight by 64 reps! Very pleased with that, although I definitely paced myself in rounds 2 & 3 after getting 90-some on the first round and knowing I was ahead of the game. Oh well, still a great result and a great job rocking this work out by the evening crew!
    I see a hot bath and Skins recovery pants in my near future…

  14. …made it over 200 (210 baby!!!) πŸ˜€ with SLIGHT adjustments to Rx’d (wall balls @ 10 and sumos @ 40), but probaly could have done it all Rx’d… next time, next time hahah