That WAS the good news

“Fight Gone Bad!”

Three rounds of:

Wall Ball, 20 lb ball, 10 ft target

Sumo-deadlift High Pull, 75 lbs

Box Jump, 20″ box

Push Press, 75 lbs

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.


Viola, after Fight Gone Bad.

This workout is a CrossFit classic, and one of the greatest workouts of all time.  Designed to simulate the time domain of a three round UFC fight, it’s three 5 minute rounds of mayhem.  If you’ve done this before, you know the drill.  Grab your partner and dive in.

  If not it helps to have a great partner and counter.

  Don’t forget that at 10 am we will be running the CF Games 11.3 WOD immediately after Fight Gone Bad.

Fight Gone Bad WOD demo and explanation wmv mov

You might also like