Fight Gone Bad

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20β€³ box (Reps)
Push-press, 75 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 β€œrotate”, 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.

Marc's getting ready for the next big storm

25 thoughts on “Fight Gone Bad”

  1. Kevin, could you call me when Purlator arrives with my new lower back muscles this morning because of the ‘Virtual shoveling’. THANKS hahaha

  2. Fight Gone Bad

    Total : 254

    Not really happy with my result, a lot lower than my last FGB… but I now know what I need to work on to get my score up… box jumps!!!

    Gill, you’re a machine, amazing score today, great job… and you too will do great at the games. Your times and scores are super lately πŸ™‚

    3 rounds of 5 min, 1 min rest between rounds:

    Wall Ball (20#): 18-11-10 = 39
    SDHP (75#): 10-10-11 = 31
    Box Jumps (steps): 16-12-12 = 40
    Push Press (75#): 12-8-11 = 31
    Row (calories): 22-16-16 = 54

    Total = 195

    I did this Oct 24th and got 207 with Step-ups instead of Box Jumps.
    I expected a much better result today… but that took every bit of energy I had! Great job Jamie! You are a rowing machine!

  4. CFWU x 1
    FGB 10 rep warm up


    Wall Balls 20lbs 20-12-9 = 41
    SDHP 75lbs 17-15-13 = 45
    Box Jumps 15-12-13(stepped) = 40
    Push Press 75lbs 11-11-12 = 34
    Rowing 28-21-18 = 67
    Total: 227

    Great job Jeff, thanks for pushing me!

  5. CW x 1
    10 reps of Wall Ball, SDHP, Boxy Jumps, Push Press, Row

    Fight Gone Bad
    Total: 322
    A PR by 40! πŸ™‚ Very pumped with my score.
    Great job everyone. Great to meet yo, Jo! πŸ™‚
    Sonia, thank you for the sweet comment. Knowing that you have confidence in me means a lot to me.

  6. WU x1
    10 reps of Wall ball, SDHP, Box Jumps, Push Press, Rowing

    Fight Gone Bad
    Total: 224
    This was my first time doing this one…I really need to practice box jumps, they upset my stomach so much it was hard to do the push presses.
    Thanks for pushing me Tracy, I would have given up many times without your yelling “5 more” πŸ™‚

  7. CFWU x 1
    FGB 10 rep warmup

    WOD – fight gone bad

    wall ball 20 lbs. 14-10-9 = 33
    SDHP 75 lbs. 14-10-15 = 39
    box jump 20″. 33-22-15 = 70
    push press 75 lbs. 19-11-10 = 40
    rowing (calories). 17-15-15 = 47
    total : 229
    first time doing this and WOW. Great job guys and girls.


    3 rounds of 5 min, 1 min rest between rounds:

    Wall Ball (20#): 24-19-18 = 61
    SDHP (75#): 20-14-10 = 44
    Box Jumps: 15-12-12 = 39
    Front Squat (75#): 10-7-7 = 24
    Row (calories): 14-10-12 = 36

    Total = 204

    I think I had the same score on the whiteboard, but when I look at my journal I actually had 200, so a slight improvement. Did much better last time on box jumps, but I think I did a lot of steps in Oct. Blew my previous wall balls score out of the water 61 vs.42. All in all pretty happy with results, I love this workout, but man is it hard…That’s what she said!

    Awesome job Guy, great working out with you again; look out Jane I might be getting a “man crush”.

  9. Fight Gone Bad

    In the order I did it:

    Box Jumps 25-22-21 = 68
    Push Press (45#) 20-10-15 = 45
    Rowing 11-10-10 = 31
    Wall Ball (14#) 15-13-12 = 40
    SDHP (45#) 20-18-17

    Total = 239 πŸ˜€

    First time with box “jumping”, 14# b!tch, uh, I mean ball and 45# bar. Very happy! Sonia, you were a great partner/coach. Great job everyone, especially first time “Fight Gone Badders”. Welcome Jo!

    1. You did awesome Jane.. especially with the increase in weight and the jumping… Sweet improvement πŸ˜‰ thanks to you too for the encouragement!


    Wall Ball (20#) 15-13-13=41
    SDHP (75#) 22-15-15=52
    Box Jump 13-10-11=34
    Push Press (75#) 15-10-7=32
    Rowing 11-9-9=29

    Total = 188

    Good job everybody. Thanks Marcel; you too! Jane is watching you! πŸ˜‰

  11. Fight Gone Bad
    Total 183 Not a PR in numbers but went up 10 lb. in weight and did box jumps instead of step ups. Overall pleased. Thanks for the encouragement Jo. You did great on your first FGB.

    Wall Balls (20#) 14-13-10
    SDHP (75#) 16-12-12
    BOX JUMPS (20″) 26-17-18
    Push Press (75#) 18-10-10
    Rowing 11-8-10

    Total – 215

    Great time today. First FGB and first saturday. Had a blast. Kev, feel free to somehow lose that picture. haha. Thanks for yelling at me Marc. Support helps A LOT!. πŸ™‚

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