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WORKOUT OF THE DAY

100611 Friday: "Fight Gone Bad"

By jerry1,233 comments

In 15 Weeks (September 25th) we will hit our annual “Fight Gone Bad” charity workout for the Wounded Warrior Project and Prostate Cancer research. Last year CrossFit Oldtown Raised $21,435!! That total was the best in our Region and 9th overall in the entire CrossFit Community. Tomorrow we hit it in a WOD and use it as a baseline test.

Are YOU Ready?!?!

“Fight Gone Bad”

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 will do 3 rounds.

The stations are:

Wall-ball: 14lb ball women, 20lb ball men, 10 ft target. (Reps)

Sumo deadlift high-pull: 55lb Women, 75 Men (Reps)

Box Jump: 20″ box (Reps)

Push-press: 55lb Women, 75 Men (Reps)

Row: calories (Calories)

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.

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1,233 Comments to "100611 Friday: "Fight Gone Bad""