(Minimum donation of $25 for all CFV members and non members. Come out and enjoy the workout, enjoy some food but most of all enjoy the community)
Fight Gone Bad
STANDARD MEN
Wall-ball 20#, 10 ft target (Reps)
Sumo deadlift high-pull 75# (Reps)
Box Jump, 20" box (Reps)
Push-press 75# (Reps)
Row (Calories)
SCALED MEN/ STANDARD WOMEN
Wall-ball 14#, 10 ft target (Reps)
Sumo deadlift high-pull 55# (Reps)
Box Jump, 20" box (Reps)
Push-press 55# (Reps)
Row (Calories)
INTERMEDIATE
Wall-ball 8#, 9 ft target (Reps)
Sumo deadlift high-pull 35# (Reps)
Box Jump, 20" box W/ STEP UPS (Reps)
Push-press 35# (Reps)
Row (Calories)
BEGINNERS
Wall-ball 6--8#, 8-10 ft target (Reps)
Sumo deadlift high-pull 15# (Reps)
Box Jump, 16" box STEP UPS (Reps)
Push-press 15# (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.
(Don't forget about the challenge between CF Threshold and CF Victorious top scores of affiliate members in the following category are submitted, Men/ Women Rx, Mens/women scaled)
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Posted on
Sat, September 17, 2011
by Jose Espinoza