Fight Gone Bad!

This is a classic CrossFit workout, which was named when MMA fighter BJ Penn completed it and was asked what it was like… “like a fight gone bad!” ┬áThe workout is famous enough in CrossFit circles that it even has become a type of workout – any WOD where you move from station to station after 1-minute sessions at each has been dubbed a “FGB-style” workout.
Solid scores start at 300 total reps, whereas elite athletes will score over 400.

Twitty snatching some heavy weight at the ESAC

“Fight Gone Bad”
Three rounds of:
Wall-ball, 20/14 lbs (Reps)
Sumo deadlift high-pull, 75 lbs (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/45 pounds (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.

2 Replies to “Fight Gone Bad!”

  1. Kind of ridiculous scores on FGB today, especially considering the previous bests (in parentheses) for those that have done it before:
    – Tracy 279
    – Craig M 199
    – Ashleigh 234
    – Jim 214
    – Craig E 338 (prev. 259)
    – Heather 246 (prev. 231, scaled)
    – Kenny 400 (prev. 252)
    – Andy 351
    – Claire 248 (prev. 217, scaled)
    – Taylor 237
    – Jimmy 288 (prev. 230)
    – Dana 250
    – Malvey 264
    – Grantham 398
    – Matis 391 (prev. 278)
    – Whitney 232
    – Gast 219 (FIRST CROSSFIT CLASS!)
    – Lori 399

    1. WOW!! Great job everyone! Seriously Lori! We’re going to have a head to head of you and Kenny! =) You are a machine girly!

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