Today’s Workout:

“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. Repeat for 3 rounds. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athletes 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 2011 Fight Gone Bad 6 Fundraiser is in exactly one month. So far only Na, Daxter, and myself have registered. To join team Goodland go here and create an account then join in the fun on Saturday, September 11th. We will be joined by friends from CPC as they hosted an amazing event last year. Even if you are new or haven’t participated in a CrossFit event of this nature please sign up and come throw down on “Fight Gone Bad” with us. It is really hard not to PR in that environment.