Fight Gone Bad, Team Style

Made it in today with AJ & Mickey for a Saturday team workout at Crossfit Continuum. Ev was working or she would have been there too. Last week we did yoga. This week we did a WOD. Who knows what next week will bring…

At any rate, we made it in and had quite a large turnout. Monica & Daniel, Brent, Marino, Deana, Lori, Ray, Larry, Drea, Jimmy, and a bunch of others. Enough to manage eight teams of three for today’s workout.

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We started with the “Roxanne” warm-up. We’ve done it before and it’s always entertaining. Simply put, you do some sort of movement while they play the song Roxanne by The Police and then do a burpee every time Sting sings the name “Roxanne.” Usually we do jumping jacks but today we did air squats. It’s always entertaining and we were definitely warmed up by the end.

Then there was the workout itself… I don’t know if you have seen the “Fight Gone Bad” workout before, but it’s always entertaining. The idea is that you have a series of movements you go through for a minute at a time, then rotate. At the end of all the movements you have a 1 minute rest. Then you do it all again. Three total rounds for time. Here’s an example.

_external_images_media_4180$IMAG0291Well, Drea and Jimmy came up with a team-based version. Instead of 1 minute per station it was 2 minutes. And because we had 8 teams, we had 7 different stations plus a “rest”. We staggered the start so everybody was at one of those stations to start and then tackled 4 rounds for reps.

  • Thrusters (95/65#)
  • Tire flips (outside)
  • Sumo Deadlift High Pulls (SDHP) (96/65#)
  • Row (for calories)
  • Burpee broad jumps
  • Box jumps (24/20″)
  • Double-unders

I worked with my daughters, so we scaled a little. I did 95# for thrusters and SDHP but Mickey used a 35# bar and AJ used a 15# bar. We used the smaller of the tires outside. We used a 20″ box for box jumps or step-ups. And we did singles instead of doubles.

As you can see in the image, Mickey kept strict track of how many reps we did. 🙂

The final tally, I believe, was 1,317 reps between the three of us over the course of the 60+ minutes it took to finish 4 rounds.

I do not like burpee broad jumps. I’ll say that right now. But we did ok at the rest.

Great work everybody!

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