"Fight Gone Bad"

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.  The stations are:

Wall ball, 20# (15#)

Sumo deadlift high pull, 75# (55#)

Box jumps, 20"

Push press, 75# (55#)

Row (calories)

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

Post total score to comments.


Jared with a new deadlift PR.

Tonight the 7:30pm class will be dressed in their finest. Come one, come all, to this free New Years Day workout.  Bring in the new year with fashion and fitness.  We are looking forward to starting the year off right with CFV. 


  1. Kiley :

    Amy and Cherie — I will do “nasty girls” with you at the end of 2009 too!! See you all tonight.

  2. Alan :

    Ok….I can’t resist! We will be there tonight in our formals….but also looking like we were just in a ‘Fight Gone Bad’!
    Good Times!!! =)

  3. Matt :

    Can’t wait to see what Alan and Anna look like tonight. Everyone else… there’s still time to get yourself a badass suit. Just head to Goodwill on Broadway and Alameda(ish). See you tonight – Happy New Year!

  4. Amy :

    I talk about CF all the time here that almost all of my family is going to check it out when they get home.
    Also, everyone thinks that I must have known Matt and Cherie for years since I talk about them constantly and always brag about how awesome they are!!!
    I am really looking forward to nasty girls! That is so awesome we already have four ladies who actually want to do it. Every non-CFer I have shown the “Nasty Girls” video too thinks I am insane.

  5. Amy, we feel the same about you. Glad to hear the fam is digging your travel WOD’s.
    Jared 269
    Dan 318
    Anna 238
    Kiley 201
    Joylyn 198
    Jen 192 (35#)
    Smitty 215 (35#)
    Sara 209 (35#)
    Manda 173 (35#)
    Luke 261
    Cherie 267
    Anthony 278
    Cody 141
    Erin 248
    Matt 354
    Mas 262
    Stef 203 (35#)
    Joei 185 (35#)
    Alan 254
    Ben 258
    1000m row, 50 thrusters, 30 pullups
    Mike 18:53 (blue band)
    I re-added all of the numbers, so if you see different numbers than were on your sheets be assured I double checked them.
    Great baseline FGB – it’ll be a little easier next time in workout clothes… right? The sub weights may be off, but I’m not to concerned. If you want to post your substitutions to keep a record, feel free.
    Thanks again for a fun night.

  6. Danimal :

    So I’m just realizing that I love this workout; I also hate it but i’ve known that for some time. It’s interesting to think that every single rep that i did was counted. every single one…. That’s quite an acurate measure of MetCon fitness…. but it leaves me thinking ‘surely I could have sqeezed in one more push press or one more wallball’…. next time…. there’s always next time. 😀

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