You must motivate yourself EVERYDAY.
~ Matthew Stasior
TABATA Fight Gone Bad!
– Row for Calories
– Box Jumps (20″)
– Wall Ball (20#/16#)
– Power Clean (75#/55#)
– Push Press (75#/55#)
* 8 x :20 on and :10 off each station (4 minutes)
* Rest 1 min between stations
Record total reps and calories to comments
FIGHT GONE BAD’ September 17, 2011 at Balance Gym Kalorama!
History of FGB
In the first four editions of the Fight Gone Bad fundraising event, CrossFit Affiliates have raised more than $2 million. In 2009, over 5,200 people participated, raising more than $1.1 million for the charities. In 2010, over $1.5 million was raised! Fight Gone Bad 5 took place at more than 500 CrossFit affiliates throughout the world and benefitted Wounded Warrior Project, LIVESTRONG, and CrossFit Foundation.
‘FGB’ The Workout:
Workout consists of three rounds with one minute rest between rounds. Each round consists of working at each of the five stations below for one minute:
Wall Ball: 20#/14# ball, 10 ft. target (Reps)
Sumo Deadlift High Pull: 75#/55# (Reps)
Box Jump: 20″ box (Reps)
Push Press: 75#/55# (Reps)
Row: Calories (Calories)
The clock does not reset or stop between exercises. One point is given for each rep, except on the rower where each calorie is one point. The total amount of points is your Fight Gone Bad score.
Participants will qualify for one of four divisions:
Class A: Standard Men – 75# push-press and sumo deadlift high pull, 20# wall-ball, 20” box jump
Class B: Modified Men/Standard Women – 55# push-press and sumo deadlift high pull, 14# wall-ball, 20” box jump
Class C: Intermediate – 35# push-press and sumo deadlift high pull, 10# wall-ball, 20” box jump (step-ups)
Class D: Beginner/Kids – 15# push-press and sumo deadlift high pull, 6# wall-ball (can be lowered to 8′ target), 10” box jumps
Please email email@example.com, with your desired Class and time slot of either 9am or 10am on Sept. 17th. Thank you.
Join our Fight Gone Bad Fundraising team by clicking here.
Or just contribute to our cause here, all donations are welcome!