An Oldie But Goodie


“Fight Gone Bad” 3 rds, each station for one minute then rotate immediately Wall Balls (20/14) Sumo Dead Lift HP (75/55) Box Jump (20/16) Push Press (75/55) Row for calories

1min Rest between rounds

Link back to the last time we did this on Feb 17 2012   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.   ]]>

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