“Fight Gone Bad!” – Results

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.  Today is 3 rounds. The stations are:

Wall-ball 20/14 pound ball, 10 ft target. (Reps)

Sumo deadlift high-pull 75/55 pounds (Reps)

Box Jump 20″ box (Reps)

Push-press 75/55 pounds (Reps)

Row (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.

Add your points and post them to comments.

Scale version A) Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump


Scale version B) Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)


Ryan, we miss you.

“Fight Gone Bad” explanation, story, and demo of each movement by Greg Glassman

This prescription is for people who are unable to attend the big Fight Gone Bad 5 event on Saturday.  If you are not attending, it is something we highly recommend attending, even if you’re not participating, just spectating the event is monumental to behold.

  Otherwise, come on in and give it a go.


Our next Box Jump will be on Saturday, October 16th with CrossFit Ventura at 10am.  And this time, we will be hosting them with Team workouts of our own.  So bring your best and warmest greetings.

  Their individual and team events over the last months, and unwavering support of our and Traver’s gym, have earned them permanent honors in our gym.


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