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.   ]]>

36 thoughts on “An Oldie But Goodie”

    1. Awesome job!
      Glad you were in front of me. I tried to keep up with you on the SDHP & PP, didn’t completely, but it definitely pushed me!

      1. Oh wow, goes way back. Those were the days before the wooden lifting lane, 4 rowers, and probably 6 barbells. Crazy how far the gym has come along!

  1. 221 reps
    Thanks Andy M. for pushing me through that workout. I’ll take Fight Gone Bad over Crossfit for Hope any day.

  2. 191
    Almost Rx’d
    Only got the 14# WB to the 9′ line……
    Everything else was Rx
    So there’s my goal for next time!

  3. Did the accidental “modification” of fight gone bad where we switched off each round instead of each doing all 3 rounds straight… But we’ll get it right next time!!
    193 final score
    Shout out to Jeff who is a crazy pace master- I’ve never seen someone with such consistent rhythm throughout each round!!

  4. great work to all today! fun to watch everyone experience this beauty.
    Hit 341 today, apparently I forgot how to do box jumps today, but they came around in the last round. Here’s till next time!

  5. 241 as Rx’d – big thanks to Kate for all the encouragement! And Jamie so glad to have you back……I feel as is right with the world again!

  6. 184 as Rx’d!! 🙂
    Thanks to Steph for pushing me through the 2nd round — I think that was more mentally challenging than the 3rd round.

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