Sunday morning FGB

FGB as in Fight Gone Bad! Steve, Bill junior, and yes, even Bill senior gave it their all for this benchmark CrossFit workout. Here is an explanation of the workout from the main CF page.

4.2. Explain 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. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

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

We scaled the SDHP and Push-press weights to 45lbs. for Steve and both Bills went to 50lbs. A 10lb. bag was also subbed for the 20lb. medicine ball (on back-order by the way from Dynamax).

Here's how they scored with the scaling: Steven-167 ; Bill jr. - 231; Bill sr. - 206
Great Job Big Dogs!!!