CrossFit East Bay WOD @ Ironworks 7-19-08: "Fight Gone Bad"

In preparation for the Athletes For A Cure FGB lll Fundraiser on Saturday, September 27th, the WOD for 7-19-08 will be "Fight Gone Bad".

Compare to 6-27-08

Please sign up HERE.

Athletes For A Cure Prostate Cancer Foundation;

FGB III is set for Saturday, September 27, 2008.

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've used this in 3 and 5 round versions. 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.

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Rules of Engagement

* The CrossFit workout will be '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. This event calls for 3 rounds. 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. The stations are:
1. Wall-ball, 8 ft target (Reps)
2. Deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)
* To compete in the workout, all participants must complete each of the following:
1. Register with their local CrossFit Affiliate Center by Wednesday, September 24, 2008
2. Register with Athletes for a Cure at http://athletes.kintera.org/crossfit08 by Wednesday, September 24, 2008
3. Raise $150 or more in pledges by 5 pm PDT on Saturday, September 27, 2008
4. All donations counting toward the awards must be received by 5 pm PDT September 29, 2008.
* The four divisions are:
1. Class A: Standard Men = 75 lb PP and High Pull, 20lb Wall Ball and 20in Box
2. Class B: Modified Men/Standard Women = 55 lb PP and High Pull, 14lb Wall Ball and 20in Box
3. Class C: Intermediate = 35 lb PP and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)
4. Class D: Beginner/Kids = 15lb PP and High Pull, 4lb Wall Ball (can be lowered 2in from standard height) and 10in Box
* High Score Individual Awards: Highest score in each division (male and female)
o Top 3 scorers in each division will receive - Custom sterling silver, hand stamped 'Dog Tag' set with the winner's name and facility on one tag and their score, location and FGB III on the other tag, with a sterling chain.
o Each facility must designate one male and one female as their potential high scorer in each division. These will be the participants in the scoring division.
o To be eligible for the individual scoring award the facility must submit an uploaded YouTube video of the designated scorer's September 29th FGB no later than 7 days post event, and email the link to FGB3@athletesforacure.org. Winners will be judged by an anonymous panel of Crossfit judges. Any potential winner who fails to meet the Crossfit standards for FGB will be ineligible for awards.
* Highest Fundraising Facility Awards
o $2500 gift certificate to Bigger, Faster, Stronger
o More than 25 participants: $2500 gift certificate to Bigger, Faster, Stronger
o Should a smaller facility win the fundraising award, they will receive the entire $5,000.
* Each facility must designate one male and one female as their potential high scorer in each division. These will be the participants in the scoring division.
* Last year's highest fundraising facilities were:
o More than 25 Participants: Petranek Fitness- $35,872.69
o 25 Participants or Less: CrossFit Boston - $28,795.00