Fight Gone Bad

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of β€˜rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:

  1. Wall-ball, 10 ft target (20,14) (Reps)
  2. Sumo deadlift high-pull (75,55) (Reps)
  3. Box jump (20) (Reps)
  4. Push-press (75,55) (Reps)
  5. Row (Calories)

Come support the Fight Gone Bad foundation by donating your sweat and guts!!!!


  • business management

    02/16/2011 @ 3:24 pm

    Good! Thank you! I always wanted to write in my site something like that. Can I take part of your post to my blog?…

    Hello, this is my first time i visit here. I found so many interesting in your blog especially on how to determine the topic. keep up the good work….

  • Goose

    09/22/2010 @ 6:48 pm

    Thanks A$ and big ups for swinging by last night. I wish I had more time to talk. we must WOD soon.

  • Alec

    09/22/2010 @ 6:17 pm

    I saw that time too, ridiculously fast. I wish there was a video of that performance, Super Roboto Gooseman!

  • Goose

    09/22/2010 @ 5:16 pm

    Thanks Z-Man!

  • John Z.

    09/22/2010 @ 3:44 pm

    also… GOOSE! It’s always nice to see your name on the main site.


  • John Z.

    09/22/2010 @ 12:58 pm

    I was stoked to be at the first noon class yesterday! Awesome job with the new place!

    Warmup: 500m row 1:31
    Front squats 225X5, 235X4, 225X4
    A WOD: 17:20
    It was the first time in 2 1/2 years that I’ve done a workout as prescribed that included running. (I usually substitute rowing for running.) The 100m was a short enough distance that I figured that I’d give it a try. The 100m “sprints” felt like a mile each.

    Thanks Amy! …and huge congratulations to you and Chris!

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