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9 July 2012 – “Fight Gone Bad / A BenchMark WOD!!!”


9 July 2012 – “Fight Gone Bad / A BenchMark WOD!!!”


10 Pull-ups

10 Jumping Jacks

until you reach 100 TOTAL

Run to Jack in the Box and Back


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.




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