CrossFit WOD: Infamous "Fight Gone Bad"

When one thinks of CrossFit, the workout "FGB" aka. Fight Gone Bad, comes to mind. It's a benchmark WOD that all CrossFit athletes have done, know about, hate, love, look forward to, etc. It's one of the best workouts and it's prized for its way of humbling even the fittest athletes on the planet.

Average FGB scores for elite athletes range from 350 all the way up to 450 (Chris Spealler, who is not human, can do 450). It's VERY hard to break the 300's in my opinion. Give it a shot and you'll know what I''m talking about.

"Fight Gone Bad" consists of the following:

Three rounds of:

Wall-balls (Reps)

Sumo deadlift high-pull (Reps) (75lbs)

Box Jump (Reps)

Push-press (Reps) (75 lbs)

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.

Points will be added at the end of all three rounds for your total score!

The good thing about this workout is that everyone does 15 solid minutes of work and everyone has an even playing field.

The last time I did this workout, it was October 14, 2009 and it was my third official workout at the CrossFit gym. My score was 277. I set a new PR (personal record) today with a score of 372!!! I am elated! I know I can break the 400 mark next time! Just need to step it up!!!  ;-)

Best,
Tyler