Anyone want to compete this Saturday at Arenal Fitness?!?! We have a spot for a Male RX. The comp details are HERE
Email us community@crossfitfederalhill if you want the spot!
We usually have strength, mobility or skill work, but at times we have a workout that is meant to be done on its own. Fight Gone Bad is one of the benchmark workouts in CrossFit. It has been around Crossfit from the start and withstood the test of time. It was originally designed for BJ Penn. The purpose was to simulate the metabolic demands he goes through during an actual fight. Watch the video below for more info….
FGB Explained by Coach Glassman
In case you can’t get enough here is an updated video- WOD Demo CrossFit 817
WOD
“Fight Gone Bad”
1 Min at each station
Wall Ball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20)
Push Press (75/55)
Rowing
1 min Rest
3 Rounds
Score = total reps
No break between stations
Eric R and Chris W going head to head during the lunge WOD.