Today we’re doing my favorite CrossFit WOD of all time, Fight Gone Bad.  It was the first workout we did back in our little warehouse space in Kaysville way back in 2007 before there were any other CrossFit facilities in Utah.  There are two ways to approach FGB:  Fly & Die or Pace.  Fly and Die is when you go big your first round, try to survive your second round, and then your 3rd round becomes a near death experience which luckily you won’t remember for more than the 20 minutes it takes to scrape yourself up off the floor.  Amazingly enough I have PR’ed with this strategy but I’ve consistently done a lot better with pacing.  My preference now is to have a number for each round that I’m going for.  Usually it’s 30 wallballs, 20 SDLHP’s, 40 Box Jumps, 35 PP, and 13 Cal.  Whatever your strategy is have fun and go hard.

12/July/2013 Friday WOD  “Fight Gone Bad”

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

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.