Saturday 9.18.10

Fight Gone Bad began as a fundraising event in 2006. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million. Check out its website at

Fight Gone Bad 5 takes place on September 25th and aims to benefit three charities this year: LIVESTRONG, Wounded Warrior Project, and the CrossFit Foundation.

For anyone still wanting to participate but do not know how, simply contact Nicole as she and right now a small group of people are planning on going. All are welcome to participate, donate, or cheer on your Compound teammates.

SkillWOD: Rowing Technique

Metcon: "Fight Gone Bad".

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 will do three rounds. 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.

Compare to 6.26.10. Check the comments section from that date for the previous times and weights you used. Use that info to either move up in weight or beat the rep count.

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