"Fight Gone Bad"

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.  The stations are:

Wall ball, 20# (15#)

Sumo deadlift high pull, 75# (55#)

Box jumps, 20"

Push press, 75# (55#)

Row (calories)

The clock does not stop or reset between exercises.  On the call of "rotate", the athletes immediately move to the next station for a good score.  One point is given for each rep, except on the rower, where a point is given for each calorie.

Post total reps to comments.


Not only is it "Fight Gone Bad" today, but it's also someones bachelor party.

Founder of CrossFit, Coach Greg Glassman explaining "Fight Gone Bad".


  1. Mas :

    Hell yeah!! My last night to party like a rockstar and not get served with papers whaaaa?? We are going to meet at Jackson’s in LoDo at 4:30, go to the Rockies game at 6. Then we will have some drinks and possibly fund some young girls college tuition. Give me a call if you want to meet up with us.
    Peace out,

  2. Mas! Have a GREAT time! You’ve earned it! Congrats!
    Thanks to you and Joylyn for cheering me through Fight Gone Bad today. 🙂 You guys helped get me through it!
    June FGB-197
    Sept FGB-243
    On another note: I just want to share that when some friends and I went out last night and whooped it up on the dance floor, I had unending amounts of energy. I can TOTALLY notice an incredible change in stamina and just energy all around. I was jumping around like a freakin’ spaz! All the hard work is completely worth it :). Life is just better. Period.
    Perhaps if I hadn’t gone nuts last night my FGB # would’ve been better! hehe… oh well, there’s always next time.

  3. Joylyn :

    Catherine–you did such an awesome job today. You really pushed thru the pain of that third round…it was so cool to watch 🙂
    Thanks for an excellent coaching job as well when I needed it.
    I liked the warm-ups today Cherie! Fun fun fun.
    Can you put some of the links from that paleo mayo/etc post on the fuel page pretty please?

  4. Tiff :

    nice cat! booyah! huge improvement =) also, please call me next time you boogie, i can almost always be counted on for some serious shakin-it-on-the-dance-floor nights!!
    have fun tonight, boys!!!!
    p.s. i heart FGB.

  5. Aww thanks!
    Yes, the warm up today was definitely fun 🙂
    You got it Tiff! We went to a great place (kind of a dive bar)where it wasn’t hard to look really, really good being a huge idiot on the dance floor. hehe!

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