Saturday 090815
Potomac Crossfit will be hosting a Fight Gone Bad IV Fundraiser on 26 September 2009. Last year, we had over 150 athletes go through this workout over a few hours and we raised several thousand dollars to support the Wounded Warrior Foundations and Athletes for a Cure. Please join our team again this year and support a worthwhile cause. Donate now at Potomac Crossfit’s Fight Gone Bad Team Page!
And as some practice for the event…
“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.
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Photos
August 14th, 2009 on 8:28 pm
Same weight for guys and gals? This looks scary, but I’ll be there!
August 14th, 2009 on 8:41 pm
Argh! this is just what I need tomorrow, but I also need to go paddle the “shit”
Happy Birthday PCF! And see you all soon.
August 14th, 2009 on 10:21 pm
Meredith, the weights are 55# for women on the SDHP and push press. Pretty sure medball is 16#.
August 15th, 2009 on 12:21 am
Thanks, Alison!
August 15th, 2009 on 2:47 am
Good job to all who attended the 1800 WOD, 2 beer minimum, Aaron, just how many calories did we burn??????? And yes, I got her number, how do you like those apples??????? Just joking hahahahah. Thank you all for the company….. See you in the AM
August 15th, 2009 on 8:51 am
Oh, and we’re doing the party today at 2…forgot to put that in the post.
August 15th, 2009 on 10:08 am
135 as Rx’d – 50, 50, 35
Foundations graduation 2/12/2009 (six months ago):
Wall Ball 8# (this time +100% weight)
Push Press and SDLHP 32# (this time +70% weight)
Reps: 60,58, 50 = 168
Happy birthday PCF!
August 15th, 2009 on 10:16 am
“Fight Gone Bad”
3 rds
Wall-ball
Sumo deadlift high-pull (75 lbs)
Box Jump
Push-press (75 lbs)
Row
265 as Rx’d
FGB outside: priceless
August 15th, 2009 on 11:13 am
4 August 2009 FGB
357 rx’d (PR by 30)
137
111
109
15 August 2009 FGB
354 rx’d
145
106
103
Vegas Mike – I need your contact info so I can masquerade as your son on a regular basis. Also I wanna see that video from last night. gabriel.sganga@gmail.com
Happy 1 year anniversary!
August 15th, 2009 on 11:24 am
256 Rxd
August 15th, 2009 on 12:27 pm
189 rx’d. I wanted to break 200, but I’m happy I finally did a WOD rx’d for once.
August 15th, 2009 on 12:27 pm
239 Rxd
*****FGB Balcony Pix*****
Click on my name for shots from the 10am & 11am WODs
August 15th, 2009 on 12:28 pm
make that the 9am & 10am (I was at the 11am)
August 15th, 2009 on 12:45 pm
264 as rx’d
Great work, Keith. Gabe, monster performance.
August 15th, 2009 on 12:54 pm
293 rx’d
pr is 306, so little dip but that heat was rough, se monster performances today, great work and happy bday.
August 15th, 2009 on 12:58 pm
225
Wall ball at 12 lbs, for, um, no apparent reason at all. D’oh!
August 15th, 2009 on 1:01 pm
356 as rx’d…good chance to work on my Guch tan while I was outside.
August 15th, 2009 on 1:12 pm
291 RX’d.
August 15th, 2009 on 1:12 pm
Happy Birthday PCF
August 15th, 2009 on 1:24 pm
156 as Rx’d. Damn that heat. Drop of about 30 from finishing foundations a month or so ago.
August 15th, 2009 on 1:27 pm
195
The sun was brutal on my hangover – sure made me regret that late-night visit to Ben’s Chili Bowl.
August 15th, 2009 on 1:31 pm
286 rx’d
Staying out drinking till 3:30 is not the way to set PRs.
August 15th, 2009 on 1:32 pm
Oh, and because I know you’ve all been waiting with bated breath… a new record was set yesterday at the 2009 DC Beer Mile – the winning guy did it in 6:11.9
That’s 6 beers and 4 laps for time.
August 15th, 2009 on 1:33 pm
219
Scaled SDHP and Push Press to 35#
12# Wall Ball
Awesome first workout at Potomac Crossfit!
August 15th, 2009 on 1:42 pm
240 Rx’d
August 15th, 2009 on 1:48 pm
Note: Do not do FGB within an hour of a large breakfast. The more you know!
August 15th, 2009 on 1:49 pm
326 rx.
August 15th, 2009 on 1:50 pm
275 Rx’d should have pushed a little harder but the heat was brutal
August 15th, 2009 on 1:54 pm
234 rx’d
August 15th, 2009 on 1:55 pm
240 (75# SDHP, PP & 16 lb Wall ball shot)
I think I messed up the math, I am surprised I got to 240 ..Phew… Got almost 115 on the Box jumps tho !!
August 15th, 2009 on 2:03 pm
253 rx’d
Chris, thanks for counting
Rich S.,
Hey blondy, if you try to keep up with me under the sun you’ll get burned.
August 15th, 2009 on 2:10 pm
Monster performances today, especially in the heat.
333 as RX’D — New PR for me.
August 15th, 2009 on 2:14 pm
FGB in the sun:
272 as rx’d
Shady counting may have made this more optimistic (by like 10)… but not too bad considering this is the first FGB done rx’d (and FGB since foundations 8 months ago – I think I’ve only done Tabata ones since).
Happy Birthday PCF! Time for the drinking WODs…
August 15th, 2009 on 2:17 pm
Trying to get a new gravatar up since people have been complaining my old one looks little like me…
August 15th, 2009 on 2:46 pm
199 as rx’d
first FGB as rx’d and much improved over my Foundations performance in January
August 15th, 2009 on 6:34 pm
Fight Gone Bad
wb: 20-15-15
sdhp:21-16-15
box jump: 34-27-28
pp: 29-21-20
row: 15-13-12
total: 301
Aloha!
August 15th, 2009 on 7:50 pm
Sorry to miss the B-day party today/night. Hope you all are enjoying it and t
August 15th, 2009 on 7:52 pm
…thanks for a great first year!
August 15th, 2009 on 7:57 pm
hey scott shoot me an email: andrewtwkillion@gmail.com (yeah its annoying long/complicated.
August 16th, 2009 on 8:44 am
270 rx’d
89, 91, 90 on each round
August 16th, 2009 on 12:46 pm
229 Rx’d
August 17th, 2009 on 10:33 am
194 Rx’d
(68-63-63)
August 17th, 2009 on 8:09 pm
[...] PCF WOD 090815 “Fight Gone Bad” Rd 1: 121 Rd 2: 87 Rd 3: 86 Total: 293 Compare to 090518: 321 Compare to 080710: 295 [...]
September 25th, 2009 on 8:00 pm
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