Saturday 5.29.10

Former UFC Lightweight Champion BJ Penn

Technique work with the clean or any other skill you would like to work on.

"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. We will do three rounds. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20" box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. 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.

Fight Gone Bad is one of the CrossFit benchmark WODs. It was designed for mixed martial artist BJ Penn to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 round versions. The workout first appeared on on 1 December 2004, although a hint of the workout appeared as just a snapshot image on 7 October 2003. It was so named after BJ Penn remarked that it was like a "fight gone bad" when asked how it compared to a real fight.

Post your skill work and rep count to the comments section. bc


  1. ist time doing this WOD
    scored 225 at RX

  2. Metcon: 197 (20" box/ 20 lb ball @ 8ft)

  3. 17 people did the WOD in two heats this morning! Great job everyone and thanks for being patient with us!

    Today is clean day for me so I worked up to 305x1 for a new 1rm PR! I should've then dropped down to 85% and done 5 singles but I ran out of time.

    In between sets of cleans I also worked on my push presses, and worked up to 270x1 for a new 1rm PR!

    None for me today since I have to grapple with 30+ police cadets at the police academy. I figure that will be metcon enough!

  4. metcon: as rx'd 223 (lost track on 1st heat so took the average of 2 and 3)Have a bench mark for next time. Just a friendly reminder, you people make my day ..that was so fun watching everyone's game face,chicks grunting and snot flyin'..welcome to the newbie's & all the young guns from Travis!

  5. Metcon: "Fight Gone Bad" 3 rounds of
    1. Wall-ball: 14lb, 10 ft target.
    2. Sumo deadlift high-pull: 45 pounds
    3. Box Jump: 20" box
    4. Push-press: 45 pounds
    5. Row: calories

    68, 71, 73 = 212