Today’s WOD is in the format of Fight Gone Bad- a workout patterned after a mixed martial arts fight: 3 rounds that last 5 minutes each with a 1 minute break between rounds. It was reportedly created by CrossFit owner and founder Greg Glassman in trying to come up with a WOD for fighter BJ Penn who wanted a conditioning program that mimicked a WFC fight. The story goes, Penn finished the WOD and said something like, “That wasn’t like a fight… that was more like a fight gone bad.” The name stuck. In the workout, each minute focuses on a different movement- and you work at it for max reps.
A long long ago Fight Gone Bad… long long ago!Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Fight Gone Bad!
Three rounds for max reps of:
Wall ball shots (20/14#)
Sumo deadlift high pull (32/24kg KB)
Box jumps (20″)
Push press (35/25# DB)
Row (cals)
Rest exactly one minute
Post total reps each ROUND and total reps in all
Thursday’s 5pm Open Training Hour
