Wednesday WOD


"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.

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  1. Love this WOD. Trying to beat 254.
    Nice pic Nitro!

  2. I’m sad I’m not here for this one! See ya’ll Friday! Don’t hurt ’em too bad, Pebbles!

  3. Going to the beach to do burpees from hell. 20 to 1. this time i am going to add lunges in between 20-1. Sounds like fun, huh GiGi?

  4. spider should be good for this….he’s the fighter in the bunch!
    Gonna try to do this one here…can’t wait to see the looks!

  5. Well, I used the black ball this time and felt like I worked twice as hard but only went up 12 points. At least it is an improvement. I really want to do this again soon.I know I can do better.My rowing sucked too which is where I should be able to gain some points next time.
    266 points.
    Everyone worked really hard this morning. It was a first for Xena, Nitro,Julie, Double D and even Austin I think. Great work out.
    Have an awesome time at the beach Xena and Nitro. Se you next week.
    Can’t wait to see everyone’s scores. We have all improved so much.
    Best of luck with the FGB Sammy. Maybe you can get some locals to try it with ya.
    Go Pistol with the Prison Cell Burpees. Hate that your gonna miss FGB. I will do it with you when you get back it ya want!

  6. **gigi** CFNF Elder says

    oh sh*t….this one always hurts!!
    And no Pistol, it does not sound like fun. Burpees are not fun, in any way, shape or form!! Even worse, burpees on vacation???? What’s on the agenda for the afternoon… bowel cleansing??
    p.s. Miss you!!!

  7. xena+nitro says

    Nitro rocked out with his . . . . . 282 (generic – needs to work on form)
    Xena had a big improvement – 256
    Kudos to Breeze for his inspirational words about Nitro’s a$$ (don’t ask) and for pushing us all:)
    Austin – way to go, we won’t hold it against you that you admitted that you were ‘giddy’ when you saw what the WOD was, seriously, ‘giddy’? who says that???!??!?! For real, good luck this weekend, we’ll be sending you positive CFNF vibes
    Pistol, you are woman, we hear you roar, we don’t think we’ll be doing any beach burpees, that wouldn’t be a pretty sight
    Good job, Joy:) and Pebbles, you continue to be our hero
    See all of our comrades on Monday, now we’re off to sun and fun and gin on Fripp!!

  8. Beach burpees were fun! I did them in the water b/c my feet were on fire from the sand. I was quite a sight! Everytime I jumped up there was water everywhere! Glad it’s over though! They were more fun when Pebbles & Jpo were my wing women. See ya’ll soon.

  9. Way to go Pistol.
    FGB was awesome. I am ready to do it again though. A lot of people were out today.
    I am headed to Columbia SC tomorrow to visit my family and then attend a funeral in Greensboro NC.
    I am going to visit Crossfit Irmo and Crossfit Carolina while in SC. The guy who owns Crossfit Carolina (in Columbia) actually sat next to me in VA Beach at the cert.

  10. Austin M says

    Good job today everyone, glad I got to see almost everyone workout and also glad I got to do my first FGB.
    It is a good score to start with and we be excited to see it go up every time from now on. Gotta catch up to Ken G eventually (yea right)
    Pebbles, y’all have fun on your trip, glad to get to work out at a proper gym!
    Pistol, hope y’all had a great time, from the sounds of it y’all did.
    Xena and Nitro y’all were great coming in on such a hard workout before you went on vacation!! Thats what CrossFit is all about!
    See everyone on Tuesday, I will do my best to post a bit and let everyone know how the cert is. don’t have too much fun without me!

  11. Have a great time Austin. California will be great!!!