Saturday 9.17.11

Today across the CrossFit community people are participating in Fight Gone Bad 6.  For the 6th year in a row FGB has been done as a fund raiser for some really great charities.  You can go to the FGB6 Website to donate to one of three worthy causes.  While The Compound is not a registered FGB6 affiliate this year, we will do the workout to show our support and hope that many of you if you are able to will donate to the cause.

SWOD:

Tire flip technique practice.  Can you flip the B.A.T.?

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 7.16.11. 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.