Is there a better way to end the first week of CrossFit Boston than by having FGB as the WOD? I don't think so and neither did the classes. The Sixers were up for the task and took this by storm. Many participants posted their best scores ever for this workout. Great job and keep it up.
The 7am class was light in participants but not in spirit. They too completed FGB and also did wonderful. For those not familiar with Fight Gone Bad, below is a description of the workout from CrossFit HQ.
"Fight Gone Bad!"
This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. 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. Today is 3 rounds.
The stations are:
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 (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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