We’re having a little impromptu community action this saturday at CFCC. Coach Andrew, as many of you know, is also a certified boxing coach and will be running one of CrossFit’s most famous WODs this Saturday: Fight Gone Bad.
Quick background: a number of years ago, MMA champ BJ Penn asked CrossFit to design a workout that would metabolically replicate a 3 round MMA fight. The result was FGB. After completing the workout, they asked BJ if the WOD felt like a fight and he replied, “felt more like a fight gone bad”. This little burner has become a staple and it will be a good test of your conditioning and endurance.
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
We will be running heats and each person will have a judge assigned since scoring is a challenge. If you have any questions beforehand let us know. Classes are running at the regular times.