Fight Gone Bad in 25 Days    August 31 2010

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Work up to a 1 rep max snatch
then:
As many rounds and reps as possible in ten minutes of:
6 Squat cleans (55/30kg)
12 Pull-ups
24 Double-unders

Lawrence at the Colorado Open. How much do you think that tire weighs? Post to comments.

Raising Funds for a cause!!

On September 25, 2010 CrossFit Affiliates all over the world will do the workout Fight Gone Bad to raise money for three great causes. This has been an annual event since 2006 and has raised a combined total of more than $2 million. This year, CrossFit Roots will participate in the event that raises money for the following charities:

LIVESTRONG – supports the fight against cancer
• Wounded Warriors Project - provides support for severely wounded service members injured in Afghanistan and Iraq
• CrossFit Foundation – supports families of first responders and the military.

As part of the larger CrossFit community, CrossFit Roots has set a lofty goal of contributing to this years donations by raising $2,500; however, we would be ecstatic if we could surpass that amount. We can’t do it alone; we need your help to achieve this goal!!

How Can You Help?

Help us raise money by donating and through fundraising efforts among your friends and family.  To get started, go to the official FGB5 website and register. Please be sure to join the CrossFit Roots team; this will track your individual as well as our total affiliate donations.  Anyone raising $150 (or more) will receive the official event FGB5 t-shirt!

This is a great chance to help others while also enjoying the camaraderie of other CrossFit athletes. So please mark your calendars and help us represent CrossFit Roots on September 25th!

The Event at CrossFit Roots

The event will take place instead of Saturday morning classes.  We will start the event at 8am and cycle through heats of 10 people.  Come for a workout, to count reps for a fellow Roots, hangout, get some coffee and breakfast, and support the event!

What’s the Workout?:

In the Fight Gone Bad 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. The event is in the 3 round format. The stations are:

• 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 (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately and begin accumulating reps on the new exercise. One point is given for each rep, except on the rower where each calorie is one point.