Black/Blue/Grey WODs

Fight Gone Bad!

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/45 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/45 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.

Add your points and post them to comments.

June “COOL” Board

***Make some goals for yourself for June

–  Team 515 – Qualified for the GAMES
–  JoJack – 500# Deadlift
–  Tony – 1000 CFT
–  Brad H. – 385# Back Squat and Deadlift
–  Emily – 1st Bar Muscle Up!!

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4 Responses to 6/22/13

  1. Jordanne says:

    If I walk in to Fight Gone Bad already feeling like I was in a fight gone bad, it means I’m crushing it, right? Or was that the other way round? O____________o

    • Jess says:

      And you killed it!! 🙂

      • Jordanne Beach says:

        Dunno about that…I have to dig out my old score to compare. For sure it felt like the barbell and rowing were much better; wallballs and box jumps, not so much.

        But look who came a mere 10 reps away from scoring 300? Did you eat your Beasties for breakfast? 🙂

        • Jess says:

          I sure did! 🙂 But if I compare to last time.. I think I did 55lb so I’m going to need to re-do this one! Ouch!

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