WOD Saturday 9/26/2009

"Fight Gone Bad"

3 Rounds

Wall-ball  20#-10Ft./16#-8Ft.

Sumo Deadlift High-Pull  75#/55#

Box Jump  24"/20"

Push Press  75#/55#

Row for calories

In this workout you move from each of five stations after a minute. Complete max reps in one minute at each station.  This is a five-minute round from which a one-minute break is allowed before repeating.  Repeat for 3 Rounds.

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

Add all points from each round and post totals to comments. (Compare to 8/1/2009)

FIGHT GONE BAD FUNDRAISER TODAY!  Please come workout with us, donate to the cause and show your support and community spirit at the 6am, 8am and 9am classes.  Donations will be accepted through 6pm Sunday, September 27th.  We hope to see all of our CFEC family and friends here today!

Olympic Lifting today at 11am.

Free Class tomorrow at 9am.

Check out the slideshow from yesterday's partner workout…

By |2009-09-25T20:51:23+00:00September 25th, 2009|Daily Workout|


  1. Paul Flores September 26, 2009 at 11:41 am - Reply

    Amelia 255 RX PR
    Stroup 316 RX PR
    Tony P. 182 RX PR
    Jon 255 RX PR
    Fitz 271 RX PR
    LisaB 294 RX PR
    Newman 345 RX
    Paul 328 RX PR

  2. Paul Flores September 26, 2009 at 11:43 am - Reply

    Dan 267 RX
    Emily 287 RX PR
    Jeff 193
    Patrick 160
    Jerilyn 170
    Jason 273 RX PR
    Sue 196
    Tina 247 RX
    Jennifer 177 RX
    Sandy 219

  3. Paul Flores September 26, 2009 at 11:47 am - Reply

    Bill 202 RX
    Dave K. 201 RX
    Jim A. 208 RX
    Chrissy 226 RX PR
    Traci 222 RX PR
    Liza 187
    Julia 221 RX
    Dianne 226
    Lisa H. 208
    Cindy 210
    Catherine 261
    Julie 223

  4. Newman September 26, 2009 at 4:56 pm - Reply

    Wow, today was a phenomenal display of will power and guts. Guts were nearly spilling out on the floor. I think Dave K. left some hanging on the door!
    Personally speaking, the 3 people I was fortunate enough to count reps for were inspiring to say the least. TP, Emmy B. and Hoolia you guys ROCK. Nice PR’s for Tony P. and Emmy. Hoolia, way to fight through your asthma and keep fighting.
    And lastly, I f-ing hate FGB!!!!!!! I’m a lover not a fighter so I’m going to create my own wod called Love Gone Good!!
    I should be able to finish that one really, really fast.

  5. Jon September 26, 2009 at 6:42 pm - Reply

    Yes that WOD is truly terrible. Too bad we’ll have to do it again someday to prove to ourselves that we’ve improved in some sort of way. Sometimes it sucks to aspire for greater fitness.

  6. Paul Flores September 27, 2009 at 6:59 am - Reply

    Thank you all for participating in the FGB IV fundraiser. We exceeded our goal for the cause by $500.00. I know CrossFit wide we wanted to raise $1 million, and at last glance we are almost there. Thanks again to all of your time and voices (cheering)and for making yesterday a great success.

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