Monday, December 04, 2006

'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 used this in the 3 round version. The stations are:

  1. Wall-ball, 8 ft target. (Reps)
  2. Deadlift high-pull 95 pounds (Reps)
  3. Box Jump 20" box (Reps)
  4. Push-press 45 pounds (Reps)
  5. Row on the C2 for 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.

This is slightly modified from CrossFit's official version, details here
Fight gone bad video, large video file!

Daves total score: 293
Ians total score: 288

Anyone want to give this a try tonight?


Anonymous Graeme J said...

Pair of legends you two!!

I look forward to watching you both batter your opponents at the weekend!!

11:34 PM  
Blogger Kieron said...

Its killed me, I'm absolutely knackered after doing it tonight.

11:59 PM  

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