March 24, 2010

Posted by on Mar 23, 2010 in WOD | 9 comments


In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.


  1. What time is the Oly lifting session tonight?

  2. This should be interesting…
    See you at 5:00!

  3. is there an oly session tonight? i might be able to make it in…

  4. My 2nd CrossFit workout that I’ve done twice so I can compare:

    Last time: Dec 29, 2009
    Score: 168
    Scales: 65lb Push Press, 65lb SDHP, 20lb Med Ball Cleans

    Today: Mar 24, 2010
    Score: 241 (100 / 71 / 70)
    Scales: none, as Rx

    Rowing & Wallballs saved me. SDHP was just awful.

  5. Hey Ryan,

    I found out from Mike that there is not an Oly session tonight.

  6. ok, thanks Michelle!

  7. First time I’ve done Fight Gone Bad, did a variation of it about a month ago which was pretty rough. This was definately one of the more intense workouts I’ve done at Crossfit. Managed to get 313 which I’m quite happy with. Amy gave me a kick in the ass towards the end that really helped thanks.

  8. this was my first time doing this one.
    we had to sub the wall balls with thrusters due to rain and snow. But i started with 16 lb med ball then did 14 lb the following 2 rounds. Use the 45 lb bar for both SDHP and push press. I thought I was going to hurl.

    I managed 219 for points, i was pretty happy with that!.

  9. did i think 165.. used a 20 lb wall ball for first half of first round then 14. second and third round with 10 pounds, rest as Rx even the weights (im in shock)