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Monday, January 14, 2019

2019 January 12
by bk

“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.”


“Fight Gone Bad”

Three rounds of:
wallball (20lb/14lb) – reps
sumo deadlift high-pull (75lb/55lb) – reps
box jump (20in) – reps
push press (75lb/55lb) – 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

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CrossFit Integrity, Charleston, SC
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One Response leave one →
  1. Luciana Marcial-Vincion permalink
    January 14, 2019

    208 Rx, PR by 9 reps.

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