Fight Gone Bad, Fri and Sat 25/26 Sep

Fight Gone Bad IV is HERE!!!

Friday: 5 am – 1 pm / 4:30 pm – 7:30 pm
Saturday: 7:30 am – 9:15am

Fri and Sat WOD:
“Fight Gone Bad”

In this workout you spend one minute at each of five stations, resulting in a a five-minute round, after which a one-minute break is allowed before repeating. Athletes will repeat this for 3 rounds. The clock does not reset or stop between exercises. On the 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. Score = total points for all 3 rounds.

The stations are:

Wall-ball, 10 ft target (Reps)
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)
Per the Official FGB IV rules, the 4 divisions are as follows:

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

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FGB raises money for two very worthy causes: Athletes for a Cure and the Wounded Warrior Project. Donations are accepted at the gym or HERE ONLINE. If donating online, type “CrossFit Hampton Roads” under the Team Name, then click “Search.” Choose one of our athletes and donate through them.
LIVE STRONG, FIGHT FOR OTHERS!!!!

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