Fight Gone Bad - Went Well

September 27, 2008 · Filed Under Crossfit Metro Blog, Work Out of the Day · Comment 

Christian Griffith of  CrossFit Metro and Jason Tanner of CrossFit Norcross united for the Nationwide Fight Gone Bad workout. This was Jason’s first attempt at Fight Gone Bad as RX’d and he did great with a 226.

Christian, your humble narrator, improved on his 226 from the FGB Atlanta Affiliate Challenge with a 266.

Fight Gone Bad workout consists of three rounds of:

  • 1 minute wall ball (20 lb ball)
  • 1 minute deadlift high-pull
  • 1 minute 20 inch box jumps
  • 1 minute push press
  • 1 minute rowing machine

No rest between movements - 1 minute rest between rounds.

Lastly, the 2009 CrossFit Games has been announced - Check it out!

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New CrossFit Standards

July 15, 2008 · Filed Under Crossfit Metro Blog · Comment 

Born at the 2008 Crossfit Games, new standards were developed for the pull-up and the overhead press, as well as strict burpees.

  • Pull-ups are required all the way to the chest. This means you must touch your chest on the bar with each repetition.
  • Overhead presses must be completed to full range of motion, over the shoulders, allowing the ears to be visible from side profile view at the top of the movement, in full extension
  • Burpees must include an air born clap,  with wide open hips.

Below are some helpful resources for CrossFit junkies to review:

Final Standings at the 2008 CrossFit Games:

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