CrossFit holds an annual Fight Gone Bad Challenge raising money for Prostate Cancer!
We are participating in the challenge on the same day, but having our own local fundraiser. See below for details!
One Day
One Workout
One Purpose
fundraising for
Big Brothers Big Sisters of Victoria
What
Fight Gone Bad | Workout Fundraiser for BBBS of Victoria
When
Saturday September 26th, 2009 | Workouts will start at 10am
Where
Crossfit Zone (613 Herald Street Victoria, BC)
Registration
Register as a 5 person team or as an individual (10$/person) and we will build a team for you. We encourage you to collect pledges for your team with the amount raised based on your teams point total. Your points could be anywhere from 200 – 400 per team member. So a team point total could be in the 1000 – 2000 range. Suggested donation for a pledge could be $0.01 to $0.05 per point. You can pick up pledge forms at Crossfit Zone or we can email you a copy. All proceeds raised will go directly to Big Brothers Big Sisters of Victoria.
To register please call 250.380.9392 or email: deanna@crossfitzone.ca
The Rules for Fight Gone Bad
In this workout you spend one minute at each of five stations, resulting in 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)
The four divisions are:
Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)
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
Today’s Workout:
Buy In – Max double unders in 2 minutes
WOD – “Brigit’s Back Workout” – Anniversary of Brigit’s back accident!
Elite – For time:
400M Run
21-15-9
- Knees to elbows
- Back Squats (115/175)
400 M Run
Zone 3: scale back squat to 95/145
Zone 2: scale back squat to 75/115
Zone 1: sub knees to elbows to ab mat situps; scale back squat to 45/75
Cash out – 5 Floor press x 3 sets; then an Instructor lead stretch