F.G.B 6: Saturday, September 17th

"You have to expect things of yourself before you can do them."

-Michael Jordan

Above: Joey got his WOD on with us this week, while he was on leave from Guam!  Thanks for stopping in and safe travels as you head back to Guam.

Today's WOD:
Each for time:
1000m Row
800m Run
100 Double-Unders
Rest 3-minutes
500m Row
400m Run
50 Double-Unders
Rest 3-minutes
250m Row

200m Run

25 Double-Unders

Fight Gone Bad 6: Saturday, September 17, 2011

We will be hosting F.G.B. 6 next week Saturday.  Please sign-up on the blog or facebook for this event.  We will be less accommodating for those who just show up to this workout without signing up! 

We will run 2 heats per 45-minute sesssion, and only 10 athletes per heat, so 20 athletes total for each session.  Make sure you come early and warm-up on  your own, because there won't be much time before your heat goes.  This also means you need to know the 5 movements prior to doing F.G.B.  The workout is given below!

8:00am (20 spots)
8:45am (20 spots)
9:30am (20 spots)
10:15am (20 spots)


“Fight Gone Bad!”
3 rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 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.

Yesterday's WOD Board: