8-21-09

Don't forget to register to be on CrossFit South City's team! This fundraiser is supporting the Wounded Warrior Project-Prostate Cancer-and Race For A Cure. To sign up go to http://www.fgb4.org/ you'll have to sign the waiver then click on "join an existing team" enter the state and type in my name Emily Berg/CrossFit South City. For more information on how this fundraiser started go to http://www.fgb4.org/2009/05/23/how-fight-gone-bad-came-to-be/

The Rules for Fight Gone Bad

Posted on 24 May 2009 by Scott

The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:

1. Wall-ball, 10 ft target (Reps)
2. Sumo deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

To compete in the workout, all participants must complete each of the following:

1. Register with their local CrossFit Affiliate by Wednesday, September 23, 2009
2. Register at http://fgb4.org by Wednesday, September 23, 2009
3. Raise $150 or more in pledges by 6 am PDT on Sunday, September 27, 2009
4. All donations counting toward the awards must be received by 5 pm PDT on Monday, September 28, 2009

The four divisions are:

1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)
4. Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumps

*There will be two categories for the Fight Gone Bad bad WOD. Competetive which is as prescribed and then modified. I'm getting a board set up at the gym so we can get a list started.