“Fight Gone Bad” (Sort of)
Move from each station after a minute. The five movements make up a five-minute round after which there is a one minute break. Repeat for a total of 3 rounds.
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Kettlebell Swings: 24/16kg (Reps)
- Box Jump: 20″ box (Reps)
- Push-press: 20/15kg (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. One point is given for each rep, except on the rower where each calorie is one point.
Standards for those interested:
Intermediate: M 250 F 200
Advanced: M 300 F 265
Elite: M 400 F 350
Divided We Fall: Team B Qualifiers 21st Oct
Sign up with a coach for the DWF qualifiers on the 21st. All are welcome to compete: The WODs will get progressively more technically and physically demanding as the day goes on but all will be able to take part to a greater or lesser extent. If you are injured there will be scaling options but you won’t be eligible for team selection if you scale.
Graphic artist and Parkour Ninja Omercan Cirit has produced a design for a limited edition DWF Tee Shirt: place your order on the whiteboard – all profits support the team on their way to Swansea. Anyone travelling to Swansea should get a shirt to be a part of CFG’s “Big Red Wall”.