Finally it is here. Our 9th annual Fight Gone Bad. This is always a great event. Fight Gone Bad is one of the most important Benchmarks we do at NSCF. So important we made it our Fundamentals Graduation Benchmark Workout! This is our annual chance to retest it. We will run two heats. Everyone that participates needs a buddy to count for them. We usually have heat 2 count for heat 1. It usually works out perfect. As always, everyone is welcome. The 8am running class is still running and our weightlifting team is still meeting from 10am through the afternoon.
9:25am 1st Heat
9:50am 2nd Heat
10:15am If we need a 3rd Heat
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 /55pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.