Monday, September 22, 2008

Fight Gone Bad!

Fight Gone Bad is a classic CrossFit workout originally designed for BJ Penn the Mixed Martial Arts Fighter. See the video and explanation here: (courtesy of It is also used as a fund raiser by CrossFit for Athletes for a Cure, raising money for Prostate Cancer Research and the Wounded Warrior Project, both great causes.

In the "Fight Gone Bad" 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:
Wall-ball, 8 ft target (Reps) 20# ball
Deadlift high-pull (Reps) 75# barbell
Box jump (Reps) 20" Box
Push-press (Reps) 75# barbell
Row (Calories)

We had both intended to take part in the Fight Gone Bad Fund Raiser at CrossFit Great Barrington but as we have to be in Boston for the Barbell Cert we resigned ourselves to just donating to the cause. We then discovered that CrossFit Boston is doing their Fight Gone Bad on Friday night. We decided that we both still wanted to participate so we have signed up as part of the Boston Team.

If you can, please support the cause of Prostate Cancer Research and the Wounded Warrior Project by donating to either our personal sites

or to the Great Barrington Team

or the Boston Team

Thanks in advance
Matt and Donna
Todays WOD- Donna: Rest day

Snatch - 85% x 1 x 4 105#
Clean & jerk - 85% x 1 x 4 150#
Front squat - 85% x 2 x 3 215#
Pull-ups - 3 x 10 (weighted if needed) +20#
3 sets of:
A. GHD sit-ups - 15 slow
B. Sidebends - 10/side with a 70# DB

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