10 CFL challenges

[Coach D]

I have made a list that is posted in the gym of 10 challenges, so if your not sure what to gun for, maybe this will inspire you to achieve....
Everyone that does this in the gym or with a video that we deem to be "legit" will have their name posted to this list!

1.) 200 KB snatches in 10 mins w/ 1.5pood(men) 1pood (women)
Matt Peebles 9:45 Feb 6/09

2.) Beat Coaches 500m row time (1:28:4)... this is progressive if i have a better PR thats the one to beat!

3.) Row 500m and complete 20 strict pullups in under 2:45

4.) complete 2 consecutive double unders with the heavy rope

5.) deadlift 3X BW

6.) Snatch BW

7.) 1 minute L sit (legs must stay above the bar)


8.) 60 ring push-ups

9.) Crossfit total of 1000 or greater

10.) score of 350 or greater on Fight gone bad
Mike Murphy - 353 (Mar 19/08)
Jeremy Smith - 371 (Oct 20/08)


Good Luck!

[MJD]

Yes, thanks for that.

200KB 1.5 pood snaches. Did that. In 10 min.
Thanks again.
Blisters doing fine thanks.
Can now breath through ears.
Waited all day for my eyes to refocus.
Thanks for that again.
I now feel much closer to my Mother, and every other woman who has given birth.
Ta.

[Coach D]

Yes, thanks for that.

200KB 1.5 pood snaches. Did that. In 10 min.
Thanks again.
Blisters doing fine thanks.
Can now breath through ears.
Waited all day for my eyes to refocus.
Thanks for that again.
I now feel much closer to my Mother, and every other woman who has given birth.
Ta.

Hey Martin, come by the gym some time and say hi, and when your hands are ready for it, I would love to see you do this...

[briviere]

Dave,

Below is the Crossfit site FAQ in regards to Fight Gone Bad, is this what we need to do for the CFL Challenge?

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:

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 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.

Thanks

Brian

[Coach D]

That's the one Brian.... you can run it on a Friday or wait for us to run it with the whole gym.