Sunday, July 24, 2011

Monday 110725 Fight Gone Bad

Coming up in September is the worldwide fundraising effort via the infamous CF WOD- Fight Gone Bad.  Stay tuned to hear more about this event... until then- Happy Monday- see you at Fight Gone Bad.

Monday's WOD- plus a 6pm strength session- Cleans
"Fight Gone Bad!"
Three rounds of:
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)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post number of reps and scaling to journals/chalkboard.


  1. Mike, had blast! Can't wait til my next visit to the hut! Thanks for the hospitality Malibu! Doug from Dallas