CrossFit Salzburg

Physiotherapie | Training | Sport


19.07.2013 3D GYM MOD411



As I said yesterday we will celebrate our 1st anniversary not only with a delicious BBQ but also with a special Anniversary WOD. If we ,as athletes and coaches, break this first year down it always had to do with learning and change. And to change for the better, one sooner or later hits his boundaries. If you hit those boundaries, it sometimes feels easy to overcome, but very often it starts to become a fight that´s gone bad…. And here it is… to celebrate your victories over yourself we want to symbolically perform this „FGB WOD“ together as a strong unbuyable, invincible community. It is you, who made CFSBG to what it is today, a unique family. YOU are CrossFit Salzburg! We Your Coaches want to thank you for this journey and would love to celebrate improvements AMRAP with you in the future! Andi HC CFSBG

Heats are already signed up. If you want to join come on in we will fit you in. Make sure to arrive in the gym early enough. At least 30 Minutes prior your heat. Warmup with your heat mates. Regular Gameday Warmup. If You do not remember you will find it on the board ; )


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. The stations are:

  1. Wallball Shots: 20/14 pound ball, 10 ft target. (Reps)
  2. Sumo Deadlift High-Pull: 75/55 pounds (Reps)
  3. Box Jump: 20″/20″ box (Reps)
  4. Push Press: 75/55 pounds (Reps)
  5. Row: calories (Cal)

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.

The story behind…Fight Gone Bad is one of the CrossFit benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 round versions. The workout first appeared on on 1 December 2004, although a hint of the workout appeared as just a snapshot image on 7 October 2003. It was so named after BJ Penn, a professional mixed martial artist, remarked that it was like a „fight gone bad“ when asked how it compared to a real fight.

Bekki´s magic Double Unders Seminar is back. I guarantee you will be able to do a Double Under after those 105 Min. with Bekki or I´ll give you your money back! Save your spot now, sign up in the gym!


Got a clue who this is? No it is not the 1993 Bravo Foto Love Story.

Thanks Nasti for sharing… Oooops


„Hoffentlich werde ich da drüben nicht fett, das nächste CF GYM ist über der kanadischen Grenze.“ Dennis Weyland über seine Befürchtung sich 6 Monate lang in den Staaten ernähren zu müssen. Keine Angst Dennis Du kannst Dich dort 100% Paleo ernähren einfacher als bei uns. Ich kam damals stärker (more muscle/ less fat) zurück. Und solltest du etwas zunehmen bringen wir dich im Frühjahr wieder in Form. 

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