Fight Gone Bad is a legendary CrossFit workout that mimics a fight. It looks like this:
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. There are three rounds. The stations are:
- Wall-ball: 20 pound ball (14# for women), 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 (55#) pounds (Reps)
- Box Jump: 20″ box (Reps)
- Push-press: 75 (55#) pounds (Reps)
- Row: calories (Calories)
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.
Every September, there’s a nationwide Fight Gone Bad competition that raises money for the Wounded Warrior Project and CrossFit Foundation, and, new this year, Livestrong. This week it was just announced that this year’s Fight Gone Bad 5 will take place on Saturday, September 25, 2010.
The event can take place at any CrossFit Affiliate facility between 6am and 4pm. Last year, CrossFit Central hosted Austin’s FGB at the Long Center.
In honor of one of my favorite workouts (it might be because I’m pretty good at it …), I did a Football Gone Bad down at Nature’s Garage Gym CrossFit ABC 123 today. Only I didn’t have a rower, so I subbed situps (cop-out!) and decided that since a man walking by while I performed rock jumps called out, “Ski conditioning?!” that I would name my version Skiier Gone Bad. Since I’m so awesome at skiing and all … er …
Football Gone Bad Skiier Gone Bad is:
Three 1 minute rounds for time:
1. DB Thrusters 45 lbs [Rock Thrusters, ~15 lb ea]
2. Box Jumps 20″ box [Rock jumps, ~27" I'd guess]
3. Push Ups [with a release, Games-style!]
4. Double Unders
5. Calorie Row [Situps]
*Rest 1 minute between rounds.
My FGB score is 333. My SGB score is 296 … so far! (100-95-101 reps) Those taller box jumps KICK YOUR ASS. I am normally good at box jumps but rock jumps? Sheesh!
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US Wellness Meats
Love your workouts! Very creative, hardcore and most importantly they make me laugh (not in a bad way)! Aspen sound amazing! By the way roomie for a week are you going to be back in sept to defend your title @ FGB?
Hahaha thanks!
I’m not sure about FGB in Austin yet … I may have to do it here in CO … we’ll see!