Saturday Workout: Fight Gone Bad

Today is both a Free Day and a fundraiser for the Wounded Warrior Project and Athletes for a Cure. We’re not an active affiliate in Fight Gone Bad IV, but we will do the workout in honor of the fundraiser. If you’d like to make a donation, you can visit the website for the event.

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. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:

  1. Wall-ball, 8 ft target (Reps)
  2. Deadlift high-pull (Reps)
  3. Box jump (Reps)
  4. Push-press (Reps)
  5. Row (Calories)


P.S. Happy Birthday Gretchen!  Your Special WOD is after the break:

  • Row 1,000 Meters
  • Handstand Walk Length of Mat and Back, Touching Your Nose with Each Hand as You Walk
  • Run 800 Meters
  • 50 Jumping Squats (45#)
  • Row 500 Meters
  • 50 Burpees
  • Run 400 Meters (new path)
  • Drink a Gallon of Milk (Optional)

14 thoughts on “Saturday Workout: Fight Gone Bad

  1. 276
    10# wall balls (until the last 5 or so, I switched to 6#)
    15# SDHP and push press

  2. 346 WOOHOO!

  3. 366 new PR by like 70

  4. 252
    6# wall balls
    15# SDHP and push press

  5. Gretchen Kittelberger September 26, 2009 — 1:13 pm

    Birthday WOD 16:30 (subbed double unders for running cuz it was raining)

    1. You so can not do that! But Happy Birthday and sorry I missed it. I hope you guys got a video!

      Great scores of FGB guys. That’s awesome.. Wish I could have been there.

  6. 340 Rx’d

    PRed by 84!

    Good Times!

  7. 255 rx. on the bright side, my shoulder didn’t hurt.

  8. 350 Rxd (PR)

  9. Happy bday Gretchen!!! Not many xfiters do handstands walks….

  10. 252, 10# wall ball, 45#SDHP/Push press

  11. 253, 10# Wall ball, 35# SDHP/ Push Press

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