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10 June 2013 – “Fight Gone Bad”


10 June 2013 – “Fight Gone Bad”

Warm Up: Line Drills

Timed: 100 DoubleUnders (scale 3:1)

WOD: “Fight Gone Bad”

Fight Gone Bad is one of the CrossFit benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 round versions. The workout first appeared on on 1 December 2004, although a hint of the workout appeared as just a snapshot image on 7 October 2003. It was so named after BJ Penn, a professional mixed martial artist, remarked that it was like a “fight gone bad” when asked how it compared to a real fight.[1]

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. 3 Rounds. The stations are:

  1. . Wallball Shots: 20/14 pound ball, 10 ft target. (Reps)

  2. . Sumo Deadlift High-Pull: 75/55 pounds (Reps)

  3. . Box Jump: 20″ box (Reps)

  4. . Push Press: 75/55 pounds (Reps)

  5. . 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.

Cool Down: sit ups and plank hold ladder.

20/40,  30/60,  40/80

20 situps and 40 second plank hold, etc.