RX 
35kg 164 reps 

274 reps
No wall available, so I did thrusters with 30# ball. Everything else was Rx’d. 

60yo w m 5’5” 135lbs

3 rounds for max reps of:
1 minute of wall-ball shots 23/20/29
1 minute of sumo deadlift high pulls 16/21/18
1 minute of box jumps 19/20/15
1 minute of push presses 23/22/18
1 minute of rowing (calories)8/7/9
Rest 1 minute

♂ 10-lb ball to 10 feet, 45-lb SDHP and press, 12-inch box

268

3 rounds for max reps of:
1 minute of wall-ball shots 15# 10ish feet
1 minute of DB sumo deadlift high pulls
1 minute of bench step ups 
1 minute of DB push presses
1 minute of rowing (calories)
Rest 1 minute

DB 35s

390 reps

130 per round

M / 93 kg / 31 y
RX: 339 rep

Rx'd
263 reps.
🤢🤢🤢

Rx'd 263 reps. 
🤢🤢🤢🤢

276 rx

M/38/6’/175#

WB: 30/26/22
SDHP: 27/23/18
BJ: 20/19/17 (with step-downs)
PP: 30/23/21
Row: 15/13/15

319 res Rx
(220415: 311 reps)

Deo gratias

40 / M / 5’ 10” / 210#
266 reps Rx

260 reps 

as prescribed except WB height cause basement ceilings lol 

30/175/5”6

3 rounds for max reps of:
1 minute of dumbbell thrusters- 2 15 dbs
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
58lb SDHP and press, 20-inch box

Round 1- 85
Round 2-80
Round 2- 84
Total- 249

86, 80, 86 - 252
Started RX, then switched to box step-ups on the last round.

242
20# Ball / 10'
75#
20"

3 rounds for max reps of:
1 minute of wall-ball shots 4kg 30 28 28
1 minute of sumo deadlift high pulls 45lb 24 30  20
1 minute of box jumps 25 24 23
1 minute of push presses 45lb 18 16 15
1 minute of rowing (calories) 254 260 256
Rest 1 minute
Perhaps a little generous break to write my reps

37 / M / 5'9" / 140lbs

20lb single-dumbbell thrusters 28-20-18=66
20lb dumbbells SDHPs (wide stance) 15-11-10=36
24” box jumps x13-10-10=33
20lb dumbbells PP 20-19-16=55
20lb dumbbells SDHPs (narrow stance) 10-10-13=33

Total: 223

With the benefit of seeing tomorrow's burpee WOD, I went with a SDHP variation instead of burpees for the row.

Wall ball shots were only 8.5 ft. Sub 35 lbs DBs. Sub elliptical for row. Score = 284

Previous from 9/4/23 with same mods was 271. 

m/42/170 lbs

295

8 foot wallballs

M 53/195/6’
WB. 22/20/20
SDHP 18/17/19
Box Jumps 15/15/13
PP 20/20/20
Row 18/15/15
267 total.

391 rx

m/38/5’10”/195

Did this beast on 240413
Rx 309 (PR)
[111, 101, 97: didn't log individual movement reps, just kept counting through the round]

Compare to:
230904: Rx 293
220415: 297 (subbed tuck jumps for BJ - no box)

Finally broke the 300 barrier (recorded), but man this required quite a bit of warmup after yesterday's beat down, aka our Bulletproof workout.

Round 1: 84
Round 2: 88
Round 3: 84
Total: 266

First time 
121
116
108
So far so good

My Training on Friday, April 12 at night
WOD Fight Gone Bad. 
3 Rounds for max reps of:
1 minute of Wall Ball Shots 11 lb   8.3 ft 33,34 and 33
1 minute of Sumo Deadlift High Pulls 77 lb    13, 13 and 13  
1 minute of Box Jumps 20 in    13, 13 and 12
1 minute of Push Presses 77 lb    16, 15 and 13
1 minute of Rowing (calories)     7, 7 and 8
Rest 2 minutes
I completed 243 reps | 82, 82 and 79 reps breaking my Personal Record.
https://youtu.be/DcNXffo0vFY

Rxd sub assault bike for rower
227

M/54 yo/5'9"/151 lbs

Alternative to FGB, same round/rest format with:
Hand Release Pushups
GHD Situps
Hip Extensions
Squats
Slam Balls with 20 lb ball

369 reps

Matt

Rx-210 (10-14/10-12/10-14/12-16/12 cal <200 m run>

Holly

Rx-233

258 didn’t have a wall ball so I did 75# thrusters and I didn’t have a box so I jumped on a stack of bumper plates which measure 23 inches 

3 rounds for max reps of:
1 minute of DB Thruster @20s.  26/22/17
1 minute of SDHL @65lbs.  15/18/19 (switched form on rd 2 & 3)
1 minute of box jumps @20"   20/23/22
1 minute of push presses @70lbs.  17/15/18
1 minute  Burpees.  15/16/16

Rx
350

first time doing this one 😅😅

Scaled
3 Rounds:
1x min Wall Ball Shots @ 30lbs - 13/13/16
1x min SDHP @ 75lbs - 15/16/16
1x min Box Jump @ 20” - 15/15/13
1x min Push Press @ 75lbs - 16/16/16
1x min Surf Board Pop Ups 🏄 - 5/6/5
1x min rest

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of bike (calories)
Rest 1 minute

11lb ball w/10ft target, 65lb barbell, 20in box

158 reps 

Almost Rx
Performed in basement as: 20lb ball @9' ceiling target, 75lbs & 24in box (hope the box makes up for the wall balls target)
132+120+112= 364

220415
Same conditions 
124+105.5+96.5=336 reps

Rx’d:  127, 101, 83 = 311 reps 

No PR today, but happy to get above three-hundo and happy to be done cuz I’ve been dreading this all day.

PERFECT WOD TO GET READY TO WATCH SOME FIGHTS TOMORROW DURING UFC 300!! Chama! 

230904: 323 (PR)
220415: 316
190421: 311
190126: 299

273 reps

Scaled: ball 4kg; bar 30kg

Athlete 1
63” 166lb

Scaled

Fight Gone Bad

3rds for Max Reps:
1 min Wall Balls @ 15lb KB
1 min Sumo Deadlift High Pull @ 65lb
1 min Box Jumps @ 20”
1 min Push Press @ 65lb
1 min Cal Run

Score:
322 reps

Rx’d 
299 reps
(230904: 264 reps)

Total is 343; up 9 reps from last time!

273 reps 

Scaled to 4kg ball and 30kg bar.

Friskis Johanneslust. 

RPE: 15

RX

Wall balls: 30,25,22
SDHP: 25,22,25
Box jumps: 15,15,11
Push press: 30,20,25
Subbed ski for row: 15,11,14

Total: 305

M- 53/ 5'7 / 210 
Intermediate athlete 
Rx'd 
Rnd1- 72
Rnd 2- 70
Rnd 3- 77
tot-219

Rx’d except 9 ft target
276 reps

SDHP w/32kg KB
PP w/2x 16kg DB
323 reps

114
108
101

264 as Rx’d (88,87,89 reps). 

M/45. Very close to meeting Pukie the clown. Wall balls were toughest. Box jumps & push press were easiest. 

First time doing this workout. Didn’t count the reps but have to sub bench jumps for the rower. Completed in 19 min

RX
247 reps

Subs
dumbbell thrusters (2 x 13lb DBs) = wall-balls
55lb bar for SDHPs & push presses
123 + 109 + 103 = 335 reps

230904 with 15lb DBs, 122 + 96 + 84 = 302. Way better today with 13lb DBs.

241 reps. First time ever

10 Kg DBs Thrusters
14 Kg DBs SDHP
Bench jumps
14 Kg DBs Push-presses
Burpees

301 reps

14# Ball, 65# SDHP/PP, 20” Box

89-88-85 = 262 Total

Scaled for home gym equipment 
10 lb ball
12 inch step 
45 lb bar 

100, 93, 75 = 268 total reps 

Round 1 good 
Round 2 ok
Round 3 exhausted 

Happy to keep to 13 cal row after each round despite exhaustion setting in! 

Rx: 246reps

Back from travel and did our Friday Bulletproof workout instead...but man it was nearly FGB spicy.

Team Workout (3 teams of 3 today) 

Part 1
Murph team style – team must accumulate the run distances and the reps (runs must be with 20# plate carrier, but reps can be slick).
 
Part 2
100 Box Step-ups (24”)
100 Wall Ball Shots (14#, 10’)
100 Burpees

Part 3
.62 mile casualty carry (1 member Fireman carries another, members can switch out carrying as necessary)
Third member runs with 20# PC and rifle

Curve Ball (Each team can throw once to each of the other teams to slow them down)
Gunshot wound aid (fake wound naturally) - stabilize casualty and apply tourniquet correctly (then remove the tourniquet of course)
20 Buddy Squat with the casualty (i.e. Back squat the casualty)

My team finished 2nd at 31:50.  Lot's of fun, tiring, and will no doubt make FGB even more interesting when I do it tomorrow.

42 YOF 206 lbs 5'1
3 rounds for max reps of:
1 minute of wall-ball shots subbed 15 lb each hand db push presses
1 minute of sumo deadlift high pulls 34 lb
1 minute of box jumps about 1 foot? (Used Aerobic stack things)
1 minute of push presses 34 lbs again
1 minute of rowing (calories) subbed burpees 
Rest 1 minute
Did not count as brain wasn't working haha

Beginner option:
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
12-lb ball to 9 feet, 32.5 SDHP and press, 12-inchbox
13-17-18
23-18-18
10-15-15
20-16-20
12-14-14

1: 43,16,17,19,13
2: 49,18,20,17,12
3: 46,16,18,16,13
--333 total
*Subbed step ups to 20 inch box for BJs
15# ball/45# barbell. Based on relative consistency,  should have used 20# ball-
1st time attempting this benchmark.
F-57-59 yo

Rx
Round1
31,19,11,11,18= 90

Round2
25,20,10,10,13=84

Round3
30,20,9,9,17=83

Total
90+84+83=257

3 rounds for max reps of:
1 minute of wall-ball shots /73
1 minute of sumo deadlift high pulls /67
1 minute of box jumps /81
1 minute of push presses /77
1 minute of  Resistance Band rowing  /120 reps
Rest 1 minute

Rx - 168 reps

m/39/241

203. Subbed box jumps for step-ups. 

rxd. At the Y. BJs onto platform, short bar with 25s. Med ball WBs. 

324 reps. (Pr)

2023 - missed 
2022 - 285

box jumps and rows were probably the lowest numbers each round, but this time I just kept counting instead of recording each rounds movements reps. Just tried to keep moving. 

Wall Ball (12 kg) 16 - 11 - 12 
Sumo deadlift H.P. (40 Kg) 13 - 12 - 11 
Box jumps 15 - 14 - 14 
Push press (40kg) 13 - 12 - 13 
Cal. Row 15 - 15 - 15 
Tot. Rep 201 🦾

RX 342

Rx 229

FGB--Scaled
9'
70# kb for sdhp
step ups
else as rx
230 reps total
I counted reps for each round, I did not count reps for each exercise like in the past
85/73/72
m/54/175
compare to with same scale
4/21/2019=271 pr (I still have a hard time believing I didn't mis count somewhere!!)
1/26/2019=213
compare to rx
1/21/2016=217
8/28/2014=199
This is as far back as mainsite lets me go to check compare to dates.

M 34

SC 30Kg and Row on bar
12kg ball

255 reps 🥲

M-42/178cm/76 kg
Rx; (ball 11kg, calories row change with SDHP@Kb20kg - 1 cal.row=1 SDHP@kb20kg -)

1 round: 30,20,14,25,29
2 round: 20,20,12,25,20
3 round: 20,20,11,25,28

Tot. 319

M/50-54 👨🏻‍🦳
Rx’d
30, 15, 10, 14, 13
25, 14,  9, 10, 11
20, 12, 10, 10, 12

Is it still Fight Gone Bad if I have to sub the row for bike?

Champions Club Scaling Notes

RANT
I am a firm believer that, as a veteran CrossFitter, it is okay to "test-out" of some workouts: get 30+ rounds of Cindy and go ahead and do Mary, run a 16-minute 5k and do something else when that workout comes up. That's not to say you're better than what the workout has to offer, but rather the margins for improvement are so small that a lot of things outside your control might have to be in place for a pr to happen, and it might be a better use of time to emphasize another weakness. Of that, I'm confident I'm not being soft. But in my own opinion, I think everyone gets to have one single workout they are allowed to waive the white flag for; they've posted a good enough score, gave a good enough effort, and attempted it enough times to the point where they will admit that no matter what kind of pr comes, it's not worth the dose that it dishes back. I've done Fight Gone Bad probably 7 or 8 times in my CrossFit career - all of them between 2006 and 2009. The last time I did it was a 3 rep pr and is, to this date, the most agony and exhaustion I've ever felt in my life. I will never do Fight Gone Bad again. I am being soft. It wins.

I DON'T WANT TO GO THERE BUT WANT TO GET A DOSE SCALE
1 round all-out. This, alone, is probably a 7

I DON'T WANT TO GO THERE AND WANT TO STAY AS FAR AWAY FROM THAT FEEL AS POSSIBLE SCALE
As is, but modify the movements to emphasize power and strength: Highest toss possible on wallball, maybe heavy sdhp, high box jump, strict press or hspu, and maybe short sprints for row

NEW TO CROSSFIT SCALE
Turn off the timer and practice each movement 5 times. You decide the dose.

I FIGURE A 17 MINUTE DEATH IS QUICKER THAN MOST PEOPLE GET, SO MIGHT AS WELL GO TO THAT PLACE SCALE
God bless. In all seriousness though, if you really are going for a pr, just constantly ask yourself if it's your brain of your muscles getting more tired; if it's your muscles then no more than a 3-second rest at any point in time; if it's your brain then just know resting means you'd rather be soft than get a pr.

GENERAL FEAR LEVEL: 10

Globo wod:  sub for wallballs are dumbbell thrusters 15/20lb dumbbells.  Dumbbell sub for push presses and SDHP are 20/30lb dumbbells. Sub for calories row today are burpees. For box jumps you can jump on a bench or platform,  or build a box with those aerobic step things.

Unfortunately, I’m too sick to join in on the fun. See you all on Monday! Have a great weekend!

and WOD anxiety sets in….