Fight Gone Bad

‘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 used this in the 3 round versions. 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 the 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.

You can compare your previos results here.

CFCV does Fight Gone Bad 1.1.10 from KimA on Vimeo.

CFCV Fight Gone Bad Scorecard 1-1-10

Widow Maker

‘widow maker’
20min amrap

15 Double Unders
15 Burpees
15 Box Jumps
15 Pullups

CFCV Widow Maker Score Card 12-18-09

GRACE

“grace”
30x clean and jerks 135# (85#)

You can check the last GRACE score card that we posted online here.

CFCV Grace Scorecard 12-16-09

ANNIE

“Annie”  –  for time
50-40-30-20-10
Double Unders
Sit Ups

i.e. You do 50 double unders, 50 sit ups, 40 double unders, 40 sit ups, etc.

Compare to May 8, 2009 here.

CFCV Annie Scorecard 12-9-09

Filthy Fifty

‘Filthy Fifty’

50 Jumping Pull Ups
50 Box Jumps
50 KB Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Ball
50 Burpee
50 Double Unders

Compare to the last time we did this wod on September 15th here.

CFCV Filthy 50 Score Card 12-2-09