Robb Wolf’s FAQs –


Andrew climbing the rope. 

In an attempt to keep the WOD organized and running smoothly, we’ll be starting the FGB every 30 minutes.  At the top of the hour and at the half.


Three rounds of:
Wall-ball – 20(14) lbs / 10 ft target
Sumo deadlift high-pull – 75(55) pounds
Box Jump – 20" box
Push-press – 75(55) lbs

In this workout you move from each of five stations after a minute.  The clock does not reset or stop between exercises.  On call of "rotate", the athletes must move to next station immediately for best score.   One point is given for each rep/calorie.  Tally points/cals for score.

Rest 3 mins 

Run 800 meters



0 thoughts on “Posted: 1/28/2009

  1. Tracy says:

    Um just are you people doing FGB after the walking lunges…my cheeks and legs are sore! Fill me in so I can mentally prepare!!

  2. DC says:

    Hey guys the lunges aren't really getting in the way.. so you better get in here.. and for those of you who know Steve (from the am crew) his new name is tinker bell or tink

  3. DC says:

    Oh and charlie our lil sis had someone climb up the rope and take her sign down.. so we gotta put a new one up..

  4. Dawn says:

    Hey Maria!!! Meredith already has her partners but i am down to doing the work out with you. I told Julie to ask Bridgette if she will do it with us.
    I have class tomorrow til 3:15 so anytime after that will be good. What time do you want to come in and do the WOD?

  5. Dawn says:

    Hey Maria I talked to Mere and she already has her partners I told Julie to talk to Bridgette to see if she wants to do it with us tomorrow. 6pm works for me tomorrow

  6. Charlie says:

    Tracy, how much did you pay Nathan to get your name down?! Dana, wait 'til after FGB! How's everyone liking going down stairs? Tomorrow morning should be interesting when first climbing out of bed… I think "climbing" is the operative word. Glad to do the WOD with you, Thomas and Mark. And thanks for running it, Dawn. And, Jen, you killed it, too – nice job!

  7. DC says:

    Hey everyone start thinking about the crossfit games reginals. Its in MAY.. These are the crossfits we would be going up against… crossfits in the Midwest
    Indiana, Kentucky, Michigan, North Carolina, Ohio, South Carolina, Tennessee only
    12 Spots: 6 men & 6 women advance to the games.. We can do this… We need to know who is thinking on going so we can start to plan this trip. If everyone chips in we can all save money.. Please let me know or 1 of the coachs..

    May 16-17, 2009 at
    845 Claycraft Rd
    Gahanna, OH 43230

  8. DC says:

    Yeah stairs don't feel so good.. mainly going down the damn things.. I'm thinking on sleep at the gym so I don't have to move… lol and it's flat… lol

  9. thomas says:

    My number went from a 243 the last time we had a 3 round to a 301 today. Good job everybody for suffering through this today.

  10. t. says:

    We usually do benchmark WODs like Fran, Diane, and FGB on Mondays when you guys are fresh. We dropped this on you when we knew you'd be smoked from the lunges and other stuff.
    If you improved from your last FGB, that's awsome. It says much about your overall improvements.
    Those of you that experienced little, no improvement, or even a slight delince in your total score, do not sweat it. Don't put too much stock in this FGB. We'll do it again in a few weeks on a fresh day… that's when you'll all see great improvements!