REMINDER: WEDS AND THURS AM CLASSES HELD INDOORS AT NEW HOPE COMMUNITY CHURCH
PM CLASS WILL BE OUTSIDE IN THE PARK ON THE BASKETBALL COURT. DRESS WARM, BUT BE PREPARED TO SWEAT!
"Fight Gone Bad!"
PM CLASS WILL BE OUTSIDE IN THE PARK ON THE BASKETBALL COURT. DRESS WARM, BUT BE PREPARED TO SWEAT!
"Fight Gone Bad!"
This is CrossFit's famous "Fight Gone Bad" workout. It has been used extensively to prep fighters for the UFC. 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. This has been in 3 and 5 round versions. Today is 3 rounds. The stations are:
Wall-ball 20 pound ball, 10 ft target. (Reps) (Women's 16 pound ball, 8 ft target)
Sumo deadlift high-pull 75 pounds (Reps) (Women's 55 pounds)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps) (Women's 55 pounds)
Row (Calories) (Team Survival will sub burpees)
Sumo deadlift high-pull 75 pounds (Reps) (Women's 55 pounds)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps) (Women's 55 pounds)
Row (Calories) (Team Survival will sub burpees)
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.
Post your experience and/or thoughts to comments.
From "Athlete's Rankings, Fight Gone Bad"
ReplyDeleteJuly 4, 2009 (Regarding Athletes competing in the CrossFit Games)
"Fight Gone Bad is seventeen minutes total. Anyone who has ever done it can agree that those are the worst seventeen minutes of their life. Today we can compare and contrast Fight Gone Bad scores from the Games competitors and shed some more light on who is possibly the fittest.
The average score among males is 392. Pat Barber, who took fourth last year, has the top score with 463. Chris Spealler is right on his tail with 459.
On the female side, the average is 334. In this category, the top scores belong to Games newcomers, including Christy Phillips with 445, and Sarah Dunsmore with 415."
AM RESULTS:
ReplyDeleteTO STANDARD
*GREG 195
*KEREN 177
*JACQUE 161
STANDARD WEIGHTS, BUT BOX STEPS NOT JUMPS
MARYANN 138
LEAH 126
NOT TO STANDARD
SANDRA 209
VERONICA 177
ELIA 111
JANET 104
WHAT DID YOU THINK?
Kick Bootie workout!
ReplyDeleteLove the am class -- I miss the pm peoples.
Jacque
loved it, great workout! need to catch up to jacque's strength! you are strong, lady! :)
ReplyDeletePM RESULTS: (*INDICATES STANDARD WEIGHT AND BOX JUMPS)
ReplyDelete*DAVE 141
PRISCA 131
JENNY 128
POLIEN 131
RAY 72