Friday's here...

Here is the workout that was posted on the main page of www.crossfit.com yesterday. I had you guys rest after the painstorm. You guys should be good to go to do this one today. Its Friday anyway, so you can rest this weekend. You will need someone to score this one as well, while everyone else is working out. Let me know what time you are going to do it, and maybe I can score for you. If you have questions, let me know. This one is a GREAT workout.

"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.

I will go over the exercises with you guys if you need a refresher. You can get 5 guys on this at the same time (5 stations) without any overlap, so no worries there. Enjoy it! You should be shooting for a score in the high 200's. If you average 20 reps per station for three rounds, that will put you at 300. Just something to shoot for. Last time I did this one, I think I was in the 280's.

Maj Mills gets the nod for the best score today, and the Crossfit WTBN affiliate record for Fight Gone Bad with a score of 297. All involved found their strengths and weaknesses to work on for the next go around. All scores were above 260, which is really good, especially for those who just cracked off their first FGB. Good job by all this week, enjoy your rest weekend, and we will see you all next week.