For the last 5 years, CrossFitters around the globe have participated in raising money for various charities by obtaining pledges/donations for the Fight Gone Bad contest. Each affiliate holds the FGB wod in various divisions and submits scores afterward.

In case you’re new to the FGB WOD, here are the rules:

The CrossFit workout is ‘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. This event calls for three rounds. The clock does not reset or stop between exercises. On 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.

The stations are:

1. Wall-ball, 10 ft target (Reps)
2. Sumo 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 by Wednesday, September 22, 2010.
2. Register at http://fgb5.org by Wednesday, September 22, 2010
3. Raise $150 or more in pledges by 6 am PDT on Sunday, September 26, 2010
4. All donations counting toward the awards must be received by 5 pm PDT on Friday, October 1, 2010.
5. Awards will be announced by 5pm PDT on Monday, October 4, 2010.

The four divisions are:

1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)
4. 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

This year, their goal this year is to raise 2 million dollars (thanks to editor for correction) for Livestrong, the Wounded Warrior Project, and the CrossFit Foundation.

Also, we’d like to give a birthday shout out to one of our dear friends (and soon to be gymnastics coach), Mike Larson, who turns um 30-something today. Show him some love as he will be the bringer of muscle ups, handstand push ups, and pullovers galore in the near future. He is, however, guilty of wearing one of our CFI shirts without having worked out in our gym first, so we’ll surely have an appropriate wod to welcome him when he comes down.

Happy Birthday Mike!

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WOD 08.20.10

Clean (or Power Clean + FS) 5-3-1-1-1

In Teams of 3 complete the following:
150 Burpees
150 OHS (Jeremy weight)
150 KBS

One person working at a station at a time. Break up as needed.