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 CrossFit.com on 1 December 2004. 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.
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:
. Wallball Shots: 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 (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.
We did this WOD on Friday and I got a score of 328 and my best PR was 345 last year.
LIFE IS GOOD!
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