Saturday 4th August 2012

WOD
"Fight Gone Bad"
3 rounds of: 
1 min wall ball (20/12lbs)
1 min sumo deadlift high pull (32/20kg)
1 min box jumps (24/20inch)
1 min push press (35/20kg)
1 min KB swing (16/24kg)
1 min rest


Fight Gone Bad is one of the CrossFit benchmark WODs. It was designed 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 CrossFit.com 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, a professional mixed martial artist, remarked that it was like a "fight gone bad" when asked how it compared to a real fight.