The Special Place

“Fight Gone Bad!”


Three rounds of:

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)


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.

 Add your points and post them to comments


Pat’s longer arms and  relatively short torso provide very different starting angles than that of Suzy’s, who’s longer femurs and shorter arms create an almost horizontal back angle.  Different anthropometries result in widely divergent, but mechanically correct, deadlift starting positions.

The Story of Fight Gone Bad by Greg Glassman

‘Fight Gone Bad!’ was my first ever CrossFit WOD.

  Thanks to Sean Milar’s persistence, I went to ValleyCrossFit to give it a shot and got my ass kicked.  It was a scaled version too:  lower box, lighter weight, lower wall ball target, and my score was something like 157.  I wanted to pass out by round 2.  After round 3, I collapsed on the floor and didn’t move for 20 minutes.  Because it was outside, we had to go inside after a while, so I peeled myself off the asphalt and went inside and collapsed again for another 20 minutes.   The next day, my lungs and body felt clean and fresh and pure and I couldn’t imagine not living like this.  That was many years ago, long before I worked up the nerve and cash to commit to CF.  I’ve probably done hundreds of WODs since then, but because it was my first one, and FGB is guaranteed to make irregular appearances throughout the lifetime of any CrossFitter, Fight Gone Bad will always have a special place in my heart. 

Do you remember your first WOD?  What happened to you while in the middle of it?  What your impressions of CrossFit before and after it were, or if/how they changed?  


‘Stoicism 101:  A Practical Guide for Entrepreneurs’




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