FREE WORKOUT for all YOUR FRIENDS!
This will be the first in a series of 3-4 FGB 'practice' sessions leading into our September 26th Event.
Our friends Craig and Cris McFarland - representing in Germany! Thanks for the photos guys...great shots!
The Rules for Fight Gone Bad
The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:
- Wall-ball, 10 ft target (Reps)
- Sumo deadlift high-pull (Reps)
- Box jump (Reps)
- Push-press (Reps)
- Row (Calories)
- The four divisions are:
- Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
- Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
- Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)
- Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumps
5 comments:
Saw some really great stuff today. Thank you all for only giving a percentage of what you could normally do. We need to ramp up SLOW..... Within the next 2 weeks we will step it up and give you a chance to work on the WOD again. Next time we are thinking of doing a HEAVY FGB to work on your strength. Your thoughts?
I was comparing my results with last time, again the third and fourth minute per round was where I declined. So whatever practice helps the performance
185-- not as good as the last FGB I did in May....it was really Tough for me yesterday....could be because I need to try & focus better on eating right...I was so tired yesterday!
I wasn't really trying to, but I set a PR with a score of 221. I felt strong at all stations except wall ball. My knees are bothering me, so that really suffered.
I think the heavy FGB sounds like a great idea.
August 24, 2009
Andre 221 #
Jay 283#
Donna 178#
Roy 201#
Tim 205#
Martinque 224#
Jim 209#
Joe 253#
Chelle 232#
Steve 228#
Tonya 313#
Tricey 272#
Ginger 229#
Jo 22#
Stephaine 152# (2 rounds)
Kassy -0-
Hank 218#
Durank 224#
Chris H. 225#
Mike 229#
Carol 220#
KCJ 213#
Tim 223#
Alson 238#
Gayle 212#
Brooke 206#
Dawn 252#
Jeff 187#
Pam 231#
Amy 213#
Barry 220#
Wonder Women
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