Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ 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 “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.

Add your points and post them to comments.

Sean feeling the burn during a FGB workout
Sean feeling the burn during a FGB workout

30 thoughts on “Fight Gone Bad”

  1. This is what I did early this morning.
    My time was 19:21

    300 skips
    90 squats
    80 sit ups
    70 back extensions
    60 walking lunges
    50 pushups
    40 box jumps
    30 thrusters (20lbs)
    20 pull ups
    15 burpees

    I can’t wait for tonight’s w/o.
    See later on.

  2. Hey guys,

    did the run yesterday and decided to go big or go home so I went for the 15 k I got it in 1.14.35 which surprised the hell out of me and I decided to push for a half marathon, kept the clock running. I got my first half marathon 1.46.11

    I think that was the hardest thing Ive ever done in my life, and I wouldnt have been able to do it without crossfit.

  3. sorry that i missed it. i have been feeling off this week and decided to take some cold medicine before the workout and…well I felt worse. I hope you are doing well and LOVING FGB. See you guys soon!

  4. CFWU x 3

    “Fight Gone Bad”

    Three rounds of:
    Wall-ball, 13 pound ball, 10 ft target (Reps) – 30, 30, 17
    Sumo deadlift high-pull, 55 pounds (Reps) – 20, 19, 15
    Box Jump, 19″ box (Reps) – 20, 15, 16
    Push-press, 55 pounds (Reps) – 15, 15, 15
    Row (Calories) – 8, 8, 8

    Total = 251 (PR by 19reps)

    It’s not what I was aiming for, but it’s better than nothing!

    Great job tonight guys! Nothing like communal suffering to bring a bunch of people together. See you Thursday!

  5. WOW! I am extremely impressed with the effort I saw tonight. I saw a lot of people pushing for those last reps to get their points just a little higher. That’s what it’s all about! Fantastic work everyone!!

  6. CFWU x3


    ”Fight Gone Bad”

    Three rounds of:
    Wall-ball, 19 pounds, 10 ft target (Reps) – 18-16-23
    SDHP, 75 pounds (Reps) – 16-12-13
    Box jumps, 19” box (Reps) – 18-18-16
    Push press, 75 pounds (Reps) – 25-14-19
    Row (calories) – 17-12-12

    Total: 248

    I did it almost `”Fight Gone Bad” as prescribed —> 1” lower on the box jumps and 1 pounds less on the wall ball.

    I didn`t know what to expect as results…but I am happy with the results I had!

    See you guys thrusday!

    Ohh, and BTW I miscounted my GF`s total.
    It is not 202 but 223….oups! 🙂

  7. CFWU x 2

    FGB – 3 rounds
    13 lb wall ball (24 / 24 / 24)
    35lb SDHP (23 / 23 23)
    19″ box jump (20 / 22 / 20)
    35lb push press (20 / 23 / 20)
    row (calories) (10 / 11 / 10)

    total: 297
    PR by 70 reps!! BUT last time (in march) i did 45lb SDHP and PP, BUT my wall ball in march was 10lb. so not TOTALLY comparable

    excellent on everyone tonight!! awesome effort shown!!

  8. 7pm seems to be hard to get in my schedule, I am sorry I missed this one. great work!…. Kevin did you already order the new shirts? I will need the one that says “its ok to stare, just don’t interrupt”.,,,

    At the YMCA, 9PM, Michael, Three Rounds for Time:
    800m Run
    50 Back Extensions (on bench)
    50 Achored Sit-ups

    33:08 and I ran between stations, turned a few heads, but hey its Cross FIT!!!!

    Also – did you hear about Riverview’s “Green” Gym, they are installing it right now, along the park path near the causeway. It will be a ruggedized year round outdoor “free” gym, that is supposed to include rowers, and weight stations, could be a potential site for some CF workouts…

  9. Janine – Not only did I get A rower…I got two!

    Eric – The shirts have been ordered. Most of the guys picked the Popeye shirt, and the girls picked the Stare shirt…so unless you look good in pink, you may be stuck with the Popeye one…

    And I had no idea about the green gym. That sounds like it could be fun!

  10. CFWU x3

    FGB – 3 Rounds

    Box Jumps 24, 20, 21 = 65
    Push Press (35lbs) 18, 15, 17 = 50
    Rowing 12,12,12 = 36
    Wall Balls (10lbs) 20, 20, 20 = 60
    SDHP (35lbs)18, 17, 19 = 54

    Total 265
    Last time I did this was March 29/08 reps were 230.

  11. Wall Balls-32, 25, 26
    SDHP- 13,13,13
    Box Jumps-18,15,15
    Push Press-20,15,15
    Rowing-12,12,11

    Total= 255

    Last time was 258 pretty happy with that since last time we did it the SDHP were 45lbs and the push press was 45lbs. Used 75lbs for both this time.

    Great workout!

  12. It’s OK to stare…just don’t interrupt

    What size would you like? I’ll keep one off to the side for ya.

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