Fight Gone Bad

Fight Gone Bad

Fight Gone Bad scores for the day.

Fight Gone Bad scores for the day.

Warm-up: Waiter’s Walk circa bldg. (35/20lbs), 10 Walking Lunges, 6 Side Lunges x2

MetCon – Fight Gone Bad:
This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. 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. Today is 3 rounds. The stations are:

Wall-ball 20/12 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75/50 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75/50 pounds (Reps)
Row (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.
– From CrossFit main site (female scales are our own)

It was a fun day to introduce you guys to Fight Gone Bad.  I hope you enjoyed it.  The atmosphere in the gym was electric all day.  The evening crowd had the luxury of having counters and cheerleaders for every class period.  I can’t wait for this one to come around again.

Try not to get in anymore fights this week,
Coach G

By | 2017-04-25T14:40:13+00:00 September 14th, 2009|CrossFit Ktown Knoxville, Uncategorized|9 Comments


  1. forrestlong September 14, 2009 at 5:18 pm

    allow me to be the first…jordan and jessie….killin it. ive been waiting on these days jordan when you would just walk in and crush times/numbers and they are here. awesome job man. sry jessie, but youre a boaz and its just expected of you to be an athlete. ;)

  2. forrestlong September 14, 2009 at 5:19 pm

    and now that i look at it again…great job erin. cant wait to get back down there with you guys.

  3. Brandon September 14, 2009 at 5:27 pm

    Dang Jordan … way to make me and Forrest look bad.

    Just you wait til we can get on it while fresh ;) 338 is pretty impressive though…

    P.S. I think we need a Grace-off sometime soon so I can retake that one too.

  4. Karen September 14, 2009 at 6:23 pm

    Jessie – you KILLED it!!! That’s awesome … you’re an inspiration to “rookie crossfitters” like myself. :-)
    Great workout tonight!
    Doug/Grant … thanks for keeping me going, I needed every bit of encouragement tonight! By the way – I love CrossFit more and more every day!

  5. Jon September 15, 2009 at 2:36 am

    348??? Simply amazing!

  6. James September 15, 2009 at 5:29 am

    I can’t believe I missed Fight Gone Bad! =o( Maybe the coaches will let me do it on Wednesday. =o) Anywho, great work ktown crossfitters see ya’ll on Wednesday. Holla!

  7. Megan September 15, 2009 at 8:21 am

    Jessie—– I wish I could have been there to watch you destroy the fight.

  8. crossfitktown September 15, 2009 at 8:32 am

    Thanks so much for all your congrats guys! I’ve got to thank all the 6:30 and 7:30 people who I got to watch do it as well as looking at Erin’s crazy awesome score to help pump me up. Also a big thanks to JK for counting my reps and pushing me to go harder. And more importantly for helping me get out of the rower when I was about to puke. :-)

    -Miss J

  9. Doug September 15, 2009 at 7:17 pm

    Worst I’ve ever felt after a workout but the most accomplished I’ve felt in a loooong time. Thanks to Karen, Rachael, Mike, and JK for inspiring me to keep a serious pace after watching them work so hard.

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