Fight Gone Bad

3 Rounds

1 Minute For Max Reps Of Each

Wall Ball (20/14)(10’/9′)

SDHP (75/55)

Box Jumps (24″/20″)

Push Press (75/55)

Row For Calories

Rest 1 Minute

RX+ Is 5 Rounds

Today we are looking to simply find a balance between constantly moving and not hitting a wall of muscular fatigue. It will be slightly different for everyone, but the goal is to move as much as possible within each 5-minute round. With lighter loads for repetitions, the goal here is to hold onto the ball, bar, and pace for as long as you are capable. Rather than keeping track of reps at each station, keep a running count. For example, if you get 20 Wall Balls in the first minute, then count your first couple of push presses as 21, 22, 23…and so on.

Background: “The origin story of “Fight Gone Bad” is now a thing of CrossFit legend. When world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high-power compound exercises meant to work every muscle in the body and re-create the intensity of a real mixed martial arts battle.

When Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. “It’s like a fight gone bad,” Penn replied, supplying the name for one of CrossFit’s most challenging—and notorious—workouts.”

The “Fight Gone Bad” WOD was first posted on as the workout of the day for Wednesday, December 1, 2004 (041201).