Tuesday, August 4, 2009

CrossFit ATL 3763 Sophie

Workout of the Day

Fight Gone Bad!

Three rounds of:
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)

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.

Please note our new class times on weekday evenings.
They are: 4 PM to 5:15 PM is Open Gym.
Starting at 5:15 PM and continuing until closing we will run group workouts every 30 minutes, i.e., at 5:15, 5:45, 6:15, 6;45, and 7:15.  If you are not warmed up, stretched and ready to go when a group starts, you can go in the next group.

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Showing 21 comments
  • peterbassi

    Ha. Great. This should be both fun and easy after that that monster WOD yesterday.

  • VAS

    I love how this workout has an exclamation mark in the name.

  • Margaret

    That’s why the monster WOD yesterday was a poor choice, kind of like warm milk with a hangover. I, myself, am refreshed and strangely excited for the torture that is FGB!


    FGB as RX’d 312
    Was not feeling it after yesterday’s WOD.
    I didn’t “game” it at all. Did it in the RX’d order.

  • Charlie_CFATL

    My understanding of FGB is that you can start at any station, but have to rotate through in the proper order, starting from that station. Is this accepted as RX?

  • VAS

    That has been my understanding for 2 years now.

  • Jeff

    My all-time favorite WOD. Can’t wait to get back in the gym.

  • Steve

    After yesterday’s marathon chipper, I’m now viewing FGB as a sort of light spa day. Go in to the gym, do a relaxing 18 minutes at a heart rate of 180ish beats per minute, then perhaps a little nap on one of the lifting platforms.

  • Margaret

    To the first person that both did yesterday’s workout as RX’d and PR’s today on FGB as RX’d (with proper verification of rep and calorie count): I will give you either $20 or a hug, to be determined in my sole and absolute discretion. If it’s the first time you have done FGB, either as RX’d or ever, then this offer does not apply to you, since there could be no measure of how well you performed when FGB was not preceded by the stupid decision to do yesterday’s workout.

  • Heidi_CFATL

    Damn! I did 12 of the HSPU’s yesterday with the band, the other 13 as kipping HSPU.
    And my FGB sucked today.
    For what I saw wiping off the whiteboard this morning, a lot of people were less than intelligent yesterday 🙂

  • Margaret

    For the record, you would have received a hug, but might have preferred the $20, so don’t worry about it.
    Also, as a point of clarification, it was not my intention to call a bunch of people less than intelligent, but rather, to point out that they shouldn’t be surprised if they don’t PR today after completely destroying themselves yesterday, a rest day, no less
    🙂 Also, I am really just trying to justify my own decision to back squat while everyone around me was puking and falling out.

  • Ken

    Sounds like everyone enjoyed yesterdays workout. Hopefully in the future Dan will let me pick more rest day workouts from the site!
    10x100m hill sprints
    “DT” Rx, 10:44
    Those real heavy metcons are always tough for me…

  • Amy J

    Just ran around Memorial Park and am now packing. I think it must be 110 degrees in my attic, there is no air to breath up there.
    My WOD:
    ran around Memorial Park with Lola
    6 trips up and down from the attic whilst sweating profusely
    pack lots of boxes
    Repeat steps 2 and 3
    I regret that I missed the puking and falling out; 2 of my favorite past times

  • Steve

    Rx, in Rx order, 228, PR. Then lolled around on the Olympic lifting platform. And by “lolled around”, I mean hyperventilated while lying flat on my back.

  • Jonathan H CFATL

    387 on FGB tonight, which is a 35 rep PR. If only I could maintain on push press, I would be well over my goal of 400. I know what I need to work on…

  • Jeff

    FGB as Rx: 242 – rocked the shit out of box jumps…everything else sucked

  • Dave Hodges

    FGB, as Rx’d. 221. PR.

  • kba_cfatl

    FGB! Rx
    BJ 30-16-18
    PP 15-6-6
    Row 4-4-3
    WB 10-8-9
    SDHP 17-13-15
    total = 174
    last time (3/30) 169
    improved on BJ, SDHP, same total on PP, did less reps on row, WB

  • VAS

    Seems like you can add some reps to rounds 2 and 3 of push press.

  • VAS

    Ran with Matt at the Lovett track
    5min run – 2.5min rest; > 3 laps
    4min run – 2min rest; between 2 and 2.5 laps
    3min run – 1.5min rest; ~1.5 laps
    2min run – 1min rest; ~1.25 laps
    1min run; ~.75 laps

  • kara

    First time doing FGB: 244
    The wallballs killed me…

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