This workout is legendary to crossfitters everywhere. It is one of the most challenging things we do and serves as a huge benchmark. In casual conversations crossfitters are heard saying “What’s your Fran time?” and “What’s your Fight Gone Bad score?”
Fight Gone Bad is 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. We’ve used this in 3 and 5 round versions. 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.
Some four years ago the workout was turned into a fundraiser. Read about the history here.
Last year, as an individual, I participated in the fundraising event. This year CrossFit Shoals will participate as a team! as of this posting I have already reached $294 in donations!
Information on how to join our team will be posted soon!
