"Fight Gone Bad Fundraiser Workout"(9.17.2011)
*Click HERE to donate to the Fight Gone Bad Fundraiser.*
I. Fight Gone Bad Fundraiser this Saturday, September 17th, 2011 @ 11:00 am:
It is Finally Here. The Fight Gone Bad Fundraiser will kick off at Vagabond CrossFit at 11:00 am, and will run until the last heat is scheduled. There will be food and drinks supplied by Vagabond CrossFit, but anyone who wants to bring in any food or drinks, we are gladly accepting them, so that we can enjoy some nice food after the workout. Also, all family members are welcome to come, so you may bring your children and loved ones to watch this great event and help cheer you on. We are still accepting donations, so any cash or check donations, please give to Kevin on Saturday Morning to ensure it is added to the total of money collected and gathered by all Vagabonds. Please, make this is a priorioty on your Saturday Morning Schedule to be at Vagabond CrossFit at 11:00 am, to help honor those who died to protect our freedom, and also to support the fight against cancer. KC Mckenna, the young boy, who is fighting cancer, will most likely be present, so please wear ORANGE to support his fight against cancer! There will also be prizes handed out to the top scores from the Fight Gone Bad Workout. Life As Rx has sponsored this event, and has given us some gift cards to their store, and gift cards will be handed out to the top scores!
II. What is the Fight Gone Bad Workout You Ask?:
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’ve used this in 3 and 5 round versions. The stations are:
1.Wall-ball: 20 pound ball, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds (Reps)
3.Box Jump: 20″ box (Reps)
4.Push-press: 75 pounds (Reps)
5.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.
Post Number of Reps to Comments.