Tag-team FGB!

Monday 111128

Tag-Team “Fight Gone Bad”

In teams of two, complete three rounds of “Fight Gone Bad.” One partner works at a time, and partners can switch off at any point.

“Fight Gone Bad” consists of the following:

Three rounds of:
Wall-ball, 20#/14# ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75#/55# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75#/55# pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post team name and points to comments.

Check out our new Events page!

Math and crossfit

The dangers of secondhand TV
Painted into a corner
Eva, you magnificent wench
The heel-striking experiment: Why bad form is stupid

R.I.P. Uncle Vasily (and here and here)

Major props to the first commenter to correctly identify these blurry folks:

* * * * *
Here’s what’s on tap for Tuesday’s WOD classes:

A. Back squat 5-5-5 at 85% of your 1 rep max

B. Clam shells

C. 3 Rounds for time of the following:
10 Weighted jump squats at approximately 25% of your 1 rep max on the back squat
25 kettlebell swings, 24kg/16kg
[Add five burpees at the end for each time you break the KB swing sets]


  • Anonymous

    I had higher hopes for the “Math and CrossFit” link… 🙁

  • Jai

    Keller and Erica in front.

  • Erica G

    Yup – that’s us in front. Pretty sure that’s Mike K about to squat. 

  • keller

    you can also see us on the mainsite from the bk level 1 cert… it was a great weekend

    and yes that is big bad rajin kalajin in the back about to squat

    • Erica G

      I second that – it was a great weekend! 

    • Jai

      I thought it was Mike from the frame but his hair derma darker than usual. Mike, have you been doing your hair? 🙂

      • Jai

        Sorry about the auto correct. Should have been “hair seems darker” and “dyeing” not “doing”

    • Natasha

      you are making quite your photo debut lately!

      • keller

        i usually slip under allison’s radar because of the night classes… that eric is a sneaky photographer…

        we’re gonna get you up on here in a free standing hand stand within the week though!!

  • Lenny

    Mike K, Erica G , and Mike Mishik!!

  • Matt M.

    Did FGB with Greg today: 421 as rx’d.

  • Anonymous

    421 rx’d –  nice work today matt!

  • Anonymous

    417 rx’d.  Great work, Magnus!

  • Kate J

    Lynn and I finished with 296. 14″ box, 45# pp, 10# wb, 55# sdhp.

    After puking yesterday, today’s wall-ball-to-the-face and box jump fall seemed pretty mundane.

    • Nice job, Kate!

      • Kate J

        Thanks! My only goal today was not to puke.

        I was reading Eva, you magnificent wench and thinking, ‘oh, crazy, I spoke to someone who did the same… thing… wait…”
        It was lovely meeting you yesterday!

        • Yeah, not sure why she linked that post. I’m keeping the blog to keep track of workouts and post recipes, but I can’t imagine my navel-gazing about my workouts is that interesting.

          Anyway, nice to meet you yesterday too!

  • Zoe

    238 Rx’d, solo effort. 4 rep PR from September.

  • BenS

    191 rx’d. Team total 390 rx’d (with Sean O.).

  • Ari M. and Jason W.
    395 with DU instead of Rows

  • Mike A

    203 RX’s, solo job, first time doing FGB

  • Wendy

    181 rxd

  • Solo FGB:  304. 15 pt PR from FGB6 in September.

    • Jamie F.

      Boom!  Nice work Nick!

  • Stephanie

    i was so excited for this, until will announced *no tag-team* to the 7am class. **such** a rude awakening to my last 4 days of living/eating/drinking/non-crossfitting.

    teamed with Jessica to count for each other and finished good old fashioned FGB = 216. not a PR but felt like a good jump start to the week. and great job JESSICA on her first FGB!!

    • Cathy Scheele-Tom

      Yes…I would not want to do FGB at 7am. yucky.  Nice job!

    • Anonymous

      you’re welcome 🙂

    • Anonymous

      i only do it because i love you.

  • Jamie F.

    324 RX’d.  Solo Job.  First time breaking 300.  Good and psyched.

    • Nice work Jamie, You killed it. #isuckatboxjumps

  • Anonymous

    For those who did solo FGB today, you can post results on BTWB by using this link: 


    The link posted on the CFNYC calendar goes to the “2-Man Team” version (sorry ladies I’m not responsible for the sexist title they have in their DB). If you posted solo results using the calendar’s link it would not get compared to other FGB results you have already posted (or will post).

  • My first FGB and also my first RX’d workout: 217 SOLO

    Also- trying to find my max weight on all my presses this week.

    OHP – 88#

  • Anonymous

    Hello everyone! I had a question I’m looking to purchase some resistance bands online so that I can practice my pull-ups over the weekend at home…I can’t do a pull-up for the life of me at the moment…which two sizes in the bands do you recommend?

    Thank you in Advance!! 🙂

    • Anonymous

      Amanda there are no universal answers to this…it depends on your current strength level compared to your body weight.  The best thing to do is to try a few different bands at the gym until you’ve found the one that works for you.  You want to be able to hang down in the band so that your arms fully extend, but also get enough support so that you can pull your chin over the bar.  I started with two bands because one wasn’t enough .  Some people start with a single 1/2 inch band and can do unassisted pullups within a few months.  Something else to consider is what size band can help you to a WOD’s worth of pullups, vs. which one will help you do a single dead-hang pullup to build ideal strength and form. There’s a lot of variables, and they all depend on you…hope this helps…

      • Anonymous

        Thank you for replying… That bit of information def. helped! I almost forgot to consider what I use for my WOD’s as opposed to my singles.

    • Kate J

      Hey, how high is your pull up bar from the floor/ground? If it’s in your doorway and you can touch your bar while standing on the ground, the band might not be a ton of help. Just something to consider – it would still help you with progressions. (Like jumping up, holding and then slowly lowering…)

      • Anonymous

        The bar is really high up im 5’9″ and I have to do quite the jump just to grab a hold of the bar! 🙂

  • Asegal04

    Today FGB: 245 RXD and solo

  • Anonymous

    worked on my snatch today. got a 25# PR at 170. ran out of time…think i may have been able to get 5# more…next time.

    great job AM classes. way to be a team and help count and cheer for each other – it was so energizing to see you all working with and for each other!!!

  • Paul S

    Ari and Paul FGB team



  • Anonymous

    Tried around 30 squats last night to test out the knee…still pretty fragile.  I might go physio if it doesn’t start coming around.  Had to miss yet another FGB…people were rocking it though…nice job everyone!

    Press x1: 95 – 115 – 135 – 155 – 175F – 165 – 175F

    Deadlift x1: 135 – 225 – 315 – 365 – 405 – 425F – 425F

  • Sam.G

    5/3/1 95% Squat

    5 at 250
    3 at 285
    10 at 317, instant hamstring soreness

    5 at 125
    3 at 140
    7 at 159

    Kneeling jumps 2-2-2-2-2-2-2-2-2 started at 30 seconds of rest, was to easy so switched to 15.

    10 lbs 25lbs 45 lbs

  • Steve Lynch

    Squat 315# 5 reps 3 sets
    Press 140# – 5 135# 5-5 (taxed from the squats so went lighter)
    Jumping practice – see Sam’s post

  • David T.

    WOD Rx’d with Dan: 476

  • Eric

    Team WOD: Worked with the beast known as Carlos. Good job bro!

    478 Rxed.

  • Annie

    407 Rxd
    Kristy – You are a great partner!

  • Cathy Scheele-Tom

    3×5 squats
    Supposed to be 200lb but could only get 1rep

    5×3 press@75lb

  • Steve Slo

    Worked with John: 421 Reps (rx’ed).
    I’m quite pleased with this number.

    Congrats Carlos and Eric…. and lookout… next time! (pounds fist against desk!)

    First Scott’s Mom, then FGB… if DT comes up next, this will have been the coolest 2 weeks of programming ever.

  • The_Lisa

    Mel and I got 311 RX’ed.

  • Jay

    460 with Brady

  • 453 with Derry

  • Jai

    First time using all Rx’d weights, solo FGB: 192 reps