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Saturday

250503

Workout of the Day

117

Fight Gone Bad

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing calories
Rest 1 minute

♀ 14-lb medicine ball to 9 feet, 55-lb barbell, 20-inch box
♂ 20-lb medicine ball to 10 feet, 75-lb barbell, 20-inch box

Post total reps to comments and log your score in the CrossFit app (CrossFit Benchmarks are located in the "Progress" tab).

Compare to 240412

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark. Look back to your previous score to help you navigate today’s effort. Push to keep moving for as much of each minute as possible. Capitalize on movements you excel at and pace yourself on your weaker movements. If you have completed this workout before, don’t pace it. Give the first round a run for its money, and then hang on for the ride.

Scaling:
Reduce the loading of the barbell and medicine ball.

Reduce the complexity of the wall-ball shots by lowering the height of the target. For the sumo deadlift high pulls, perform the movement with a kettlebell or dumbbell. For the box jumps, reduce the height of the box. For push presses, perform the movement with dumbbells.

In case of injury or limitation, use any machine available to perform calories. For the wall-ball shots, perform medicine-ball squats (overhead limitation). For the sumo deadlift high pulls, perform kettlebell or dumbbell sumo deadlifts or Russian kettlebell swings. For the box jumps, perform step-ups. For the push presses, perform single-arm dumbbell push presses or shoulder presses.

Intermediate option:
Same as Rx’d.

Beginner option:
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing calories
Rest 1 minute

6-lb medicine ball to 9 feet, 35-lb barbell, 12-inch box
10-lb medicine ball to 10 feet, 45-lb barbell, 12-inch box

Coaching cues:
From the top of the sumo deadlift high pull, focus on returning the hands to the hips before hinging at the hips to return the barbell to the floor.

Resources:
The Wall-Ball Shot
The Sumo Deadlift High Pull
The Box Jump
The Push Press
Rowing Technique Tips

Find a gym near you:
View the CrossFit map

Comments on 250503

117 Comments

Comment thread URL copied!
Karissa Van Liew
May 19th, 2025 at 2:46 am
Commented on: 250503

Fight Gone Bad

3 rounds for max reps of:

1 minute of wall-ball shots - av. 28

1 minute of sumo deadlift high pulls - av. 25

1 minute of box jumps - av. 23

1 minute of push presses - av. 18

1 minute of rowing calories - av. 15

Rest 1 minute

20kg barbell, 20in box

328 total reps

Comment URL copied!
Marlene Axsel
May 16th, 2025 at 11:07 am
Commented on: 250503

F / 28 / Rx

10kg ball; 35kg barbell; Sub'd rowing for Assault bike


172 reps


Damn! That was hard...and so much fun ;)

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Jeffrey Howard
May 14th, 2025 at 11:37 pm
Commented on: 250503

379 - Rx


CrossFit AFK


Needed to push a little more on the barbell and row. Damn.

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Sebastian Fontana
May 12th, 2025 at 8:16 pm
Commented on: 250503

K.O

Rx´d

106

102

103

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Magdalena Górka
May 10th, 2025 at 2:40 pm
Commented on: 250503

K32 61kg

RX: 186 Reps

WB:6kg, Barbell 33,5kg

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Mike Scott
May 9th, 2025 at 2:10 am
Commented on: 250503

55 + 50 + 44 =149

Haven’t done this one in forever.

M/58/5’9”/210

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David Miller
May 8th, 2025 at 5:57 pm
Commented on: 250503

M60. 72” 180 RX 258

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Fabien Grosset-Janin
May 8th, 2025 at 6:43 am
Commented on: 250503

M34 183 86kg

RX : 270reps

WB 10kg / Barbell 35kg

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Fabien Grosset-Janin
May 8th, 2025 at 6:49 am

Regular pace, 18reps in each minute

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Thomas Streck
May 7th, 2025 at 6:47 pm
Commented on: 250503

Rx


228

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Cody Westover
May 7th, 2025 at 11:40 am
Commented on: 250503

14 lb ball/ 65 lb bar/rower set to 8

233 total reps

found 15-20 was a good point for each exercise

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Nic Leiting
May 6th, 2025 at 6:16 pm
Commented on: 250503

253

(90-80-83)

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Mitch Greene
May 6th, 2025 at 5:26 pm
Commented on: 250503

Sub Assault bike for row. Lost track of reps but largely looked like this each round: RX weight

  • 20ish wall balls (25lb wallball)
  • 15 sumo deadlifts
  • 18 box jumps
  • 17 push press
  • 14 calories (50 full rotations)
Comment URL copied!
Christy Carr
May 6th, 2025 at 1:44 pm
Commented on: 250503

Rx 255

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Christy Carr
May 6th, 2025 at 1:45 pm

88, 89, 78

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Ran Sabag
May 6th, 2025 at 10:14 am
Commented on: 250503

rx ~170rps

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Danny Bostwick
May 5th, 2025 at 7:29 pm
Commented on: 250503

296 total reps. RX except used an assault bike since I don’t have a rower. Really fell off on the last round, just totally hit a wall but powered through and made up a little ground on the assault bike and proceeded to die afterwards. A great workout every time I do it.

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Danny Bostwick
May 5th, 2025 at 7:30 pm

rounds were 100-106-90.

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Danny Bostwick
May 5th, 2025 at 7:30 pm

rounds were 100-106-90.

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Michael Mc Cormack
May 5th, 2025 at 7:09 pm
Commented on: 250503

222


7kg ball

30kg bb


was very hungover😂

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Hayleigh Jones
May 5th, 2025 at 4:45 pm
Commented on: 250503

Rx female all around: 287 reps

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Dave Schroetter
May 5th, 2025 at 2:02 pm
Commented on: 250503

M- 54/5'7 / 225

Intermediate athlete/scale

Fight Gone Bad today- wall ball Scot's 20#-10'

SDHP 75#, box jumps 20", push press 75#, row for cals- rnd1- 94, rnd2- 100, rnd3- 100,

total-294

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Seth Cormier
May 5th, 2025 at 3:48 am
Commented on: 250503

M; 35 YO; 6’0; 185 LBS

-Wallballs: 25/25/28

-Sumo DLHP (75): 16/16/18

-Box Jumps: 23/23/22

-Pushpress (75): 20/18/20

-Row: 14/14/16

Comment URL copied!
Scott Wiedmeyer
May 4th, 2025 at 10:37 pm
Commented on: 250503

Guess the filter got my first post...


38 / M / 5'9" / 140lbs


Same scales/subs as last year


212

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Scott Wiedmeyer
May 11th, 2025 at 1:00 am

Re-read my log, and today was actually a slightly harder scale. Last year I held a single dumbbell sideways for the thrusters; today I used two held by the handles. That explains why the thrusters are the only significantly lower score.


20lb dumbbells thrusters 26-16-13=55

20lb dumbbells SDHPs 12-12-10=34

22” box jumps x12-10-11=33

20lb dumbbells PP 20-18-15=53

20lb dumbbells SDHPs 13-13-11=37


212

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Mike Munsee
May 4th, 2025 at 9:05 pm
Commented on: 250503

M 54/205/6’

Subbed air squats for wall balls.

Air squats 32/32/32

Sdhp 22/20/19

Box jumps 13/12/12

Push press 21/17/17

Row 16/17/15.

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Carlos Daniel Guillen Sanchez
May 4th, 2025 at 5:45 pm
Commented on: 250503

Fight Gone Bad


3 rounds for max reps of:

1 minute of wall-ball shots

1 minute of sumo deadlift high pulls

1 minute of box jumps

1 minute of push presses

1 minute of rowing calories

Rest 1 minute



♂ 20-lb medicine ball to 10 feet, 75-lb barbell, 20-inch box

1. 2. 3

20. 20. 21

20. 20. 21

13. 13. 13

10. 15. 12

20. 25. 30

Comment URL copied!
James Gentile
May 4th, 2025 at 4:53 pm
Commented on: 250503

Completed RXd at the Y on 5/4.


336 reps. (PR)


122-112-102


no rest and a rushed workout to boot. I might perform better this way!


2024 -324 (119-102-103)

2023 - missed

2022 - 285

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Lincoln Kerger
May 4th, 2025 at 5:10 pm

Awesome job with no rest to boot! Congrats!

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Dillon Bramblitt
May 4th, 2025 at 4:26 pm
Commented on: 250503

Rx= 268 Reps

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Serdar Gunaydin
May 4th, 2025 at 2:36 pm
Commented on: 250503

304 rx'd

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Jeanine Poyner
May 4th, 2025 at 1:45 am
Commented on: 250503

273 rx

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Ian Lawler
May 3rd, 2025 at 11:55 pm
Commented on: 250503

489 rx

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Lincoln Kerger
May 4th, 2025 at 1:20 am

Did you breathe? That’s superhuman!

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Ryan Muir
May 3rd, 2025 at 10:35 pm
Commented on: 250503

316 rx’d

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Lincoln Kerger
May 4th, 2025 at 1:20 am

Nicely done!

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Ryan Muir
May 3rd, 2025 at 10:34 pm
Commented on: 250503

316 rx’d

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Chris Jordan
May 3rd, 2025 at 9:19 pm
Commented on: 250503

Rx-ish:

3 rounds for max reps of:

1 minute of wall-ball shots

*1 minute of cleans

1 minute of box jumps

1 minute of push presses

1 minute of rowing calories

Rest 1 minute


♂ 20-lb medicine ball to 10 feet, 75-lb barbell, 20-inch box


295 reps

Comment URL copied!
Lincoln Kerger
May 3rd, 2025 at 9:53 pm

Great job doing this with cleans!

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Favo K
May 3rd, 2025 at 9:01 pm
Commented on: 250503

3 rounds for max reps of:

20# ball/55# BB/20 inch bench/burpees*

*subbed step ups to picnic bench & burpees for rows

333


Getting to this late after walking miles around a dusty hot car show & swap meet...talk about fight gone bad...

Completed in the backyard in the more sun & heat because we have a houseguest in my "gym".

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Lincoln Kerger
May 3rd, 2025 at 9:51 pm

Great job getting that many reps at the end of the day and outside! I’m sure you’re missing your “gym”.

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Favo K
May 4th, 2025 at 1:00 am

I'm gonna be missing it for awhile!

Just realized I did this in 2024 & got the exact same # of reps using a 15# ball & 45# bar & rowing cals. I wish I had looked sooner; would have pushed for a few more reps! Heavier this time, but still😑

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Lincoln Kerger
May 4th, 2025 at 1:21 am

I call this improvement. Heavier and I think burpees are worse than rowing cals.

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Thomas Stevens
May 3rd, 2025 at 8:00 pm
Commented on: 250503

387 Rx (137-129-121)

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Lincoln Kerger
May 3rd, 2025 at 8:34 pm

Rockstar!

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Favo K
May 3rd, 2025 at 9:15 pm

Amazing!

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Jesse Delander
May 3rd, 2025 at 7:59 pm
Commented on: 250503

95-93-92 RX

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Nicholas McClure
May 3rd, 2025 at 7:47 pm
Commented on: 250503

M/41/195 lbs

218 reps

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Karter Mills
May 3rd, 2025 at 7:44 pm
Commented on: 250503

Scaled due to machine swap for assault bike cals.

1: 81

2:81

3:80

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Jon Wilson
May 3rd, 2025 at 7:33 pm
Commented on: 250503

rxd


90

86

75

=251

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Favo K
May 3rd, 2025 at 9:14 pm

Great work!

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Marco Rossi
May 3rd, 2025 at 7:03 pm
Commented on: 250503

M-43/178/72kg:

RX, round 1: 31-22-12-16-30=111

round 2: 21-23-11-16-30=101

round 3: 22-21-11-13-32=97

tot: 309 reps

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Favo K
May 3rd, 2025 at 9:14 pm

Nice!

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Chance Billups
May 3rd, 2025 at 6:38 pm
Commented on: 250503

341 Rx

Fight went bad. TKO Round 3

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Chance Billups
May 3rd, 2025 at 6:48 pm
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Lincoln Kerger
May 3rd, 2025 at 6:55 pm

Awesome Job! Your fight didn’t go as bad as mine :)

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Favo K
May 3rd, 2025 at 9:14 pm

Excellent fight actually! Nicely done!

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Coastie Nick
May 3rd, 2025 at 5:29 pm
Commented on: 250503

Rx’d: 124, 101, 91 = 316 reps


Not a PR today, but tied my second best, which is a good consolation as I approach 42 years. Like @Lincoln, I try to charge through the first round to accumulate as many reps as I can and then fight the fatigue in rounds 2 and 3.


We always seem to do this one on Fight Nights. Coincidence?

240412: 311 (127-101-83)

230904: 323 (PR)

220415: 316

190421: 311

190126: 299

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Lincoln Kerger
May 3rd, 2025 at 6:58 pm

Bro, great job! Tying your second best ain’t too shabby. I don’t think it’s a coincidence this happens on fight nights. I think HQ wants you to feel like you’ve just been in the cage as you watch.

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Coastie Nick
May 3rd, 2025 at 8:33 pm

Haha, you’re probably right. We’ll see if I can stay awake to watch after all that energy output!

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Favo K
May 3rd, 2025 at 9:13 pm

Pretty close & a lot of reps! Awesome job as always!

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YOAN ALEXANDER
May 3rd, 2025 at 5:15 pm
Commented on: 250503

no idea lol 2nd CrossFit wod in life, just started yesterday !!

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Austin Francescone
May 3rd, 2025 at 4:48 pm
Commented on: 250503

M/49/RX


301 reps

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Yevgeniy Meshcherekov
May 3rd, 2025 at 4:41 pm
Commented on: 250503

M48

327 RX

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Lincoln Kerger
May 3rd, 2025 at 6:59 pm

Great work!

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Favo K
May 3rd, 2025 at 9:10 pm

Nice!

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Tammy Smith
May 3rd, 2025 at 4:34 pm
Commented on: 250503

45 WB's

60 sumo DL

45 Box jumps

60 push press

30 cal

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Tammy Smith
May 3rd, 2025 at 4:35 pm

240

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Favo K
May 3rd, 2025 at 9:10 pm

Well done!

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Frank Schroeder
May 3rd, 2025 at 4:24 pm
Commented on: 250503

Rx except single under instead rowing

Wall Ball 54

Sumo DL 36

Box 36

Push press 39

Single under 320

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Sebastiano Greco
May 3rd, 2025 at 4:21 pm
Commented on: 250503

Rx 86+61+43 = 190 total reps

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Pharm Daddy Frank
May 3rd, 2025 at 3:19 pm
Commented on: 250503

Scaled: 20 lb wallball any height (at least 7 ft), beginner weights, 20” box

51, 50, 50

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Michael Arko
May 3rd, 2025 at 3:02 pm
Commented on: 250503

2x 13lbs dumbbell thrusters in place of wall balls

55lbs barbell

21" box

120-122-104 reps = 346 total reps


Too zealous on Rd.2, burned out for Rd.3

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Lincoln Kerger
May 3rd, 2025 at 3:05 pm

Still really fast, well done!

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Jonathan Elmore
May 3rd, 2025 at 2:25 pm
Commented on: 250503

Missed a few post last week. I wanted to focus on recovery a little more. I took a few days off this week, though getting the Flu 🤒 wasn’t what I had in mind. I did manage to lose 10 plus pounds, so there’s that.


25-23-20

21-20-20

16-16-17

26-21-23

22-20-22 =312


(started timer after I transitioned to each exercise)

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Lincoln Kerger
May 3rd, 2025 at 2:42 pm

Good work! I’ve thought of starting the timer after transitioning but haven’t pulled the trigger yet. That sucks getting the flu while focusing on recovery.

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Coastie Nick
May 3rd, 2025 at 5:18 pm

Good job and glad you’re feeling a lil better.

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Favo K
May 3rd, 2025 at 9:07 pm

Strong comeback after a bout with flu! Very well done; glad you're on the mend!

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Brian Self
May 3rd, 2025 at 2:03 pm
Commented on: 250503

Total Reps: 210

Garage Gym


Subbed 75# cable rows

25# wall ball

24 in box jump

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Favo K
May 3rd, 2025 at 9:06 pm

Nice job!

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Lincoln Kerger
May 3rd, 2025 at 1:59 pm
Commented on: 250503

Rx 322 (PR), Rounds were 120-105-97


Compare to:

240412 (done on 240413): Rx 309 (111-101-97)

230904: Rx 293

220415: 297 (subbed tuck jumps for BJ - no box)


Man I was procrastinating getting after this this morning until my better judgement said "hey dude, better get this done while the temp outside and in your garage is still tolerable". Glad I listened. Somewhat threw down on the first round and just tried to hang on.

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Coastie Nick
May 3rd, 2025 at 5:19 pm

Bro, you crushed the shit outta this! PR! Awesome job, I’m happy for you!

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Lincoln Kerger
May 3rd, 2025 at 8:35 pm

Thanks, bro!

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Favo K
May 3rd, 2025 at 9:06 pm

Awesome getting a PR! Fantastic job!

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Charles Meyers
May 3rd, 2025 at 1:55 pm
Commented on: 250503

Beginner option:

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Charles Meyers
May 3rd, 2025 at 3:58 pm

3 rounds for max reps of:

1 minute of wall-ball shots 20-21-21

1 minute of sumo deadlift high pulls 17-17-21

1 minute of box jumps 18-15-16

1 minute of push presses 21-24-23

1 minute of rowing calories 11-11-12

Rest 1 minute

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Favo K
May 3rd, 2025 at 9:05 pm

Solid!

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Mario Rodriguez-Acosta
May 3rd, 2025 at 1:52 pm
Commented on: 250503

Powerful workout!!! 235 reps scaled to stepups for box.

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Favo K
May 3rd, 2025 at 9:05 pm

Great work!

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Peter Bagwell
May 3rd, 2025 at 12:45 pm
Commented on: 250503

Male 52 yr 180 reps *step-ups

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Jonathan Elmore
May 3rd, 2025 at 1:10 pm

Excellent!

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Daniel Kliewer
May 3rd, 2025 at 11:51 am
Commented on: 250503

8-12-12 (sub dumbbell 35lbs-20lbs-20lbs)

9-10-8

15-15-16

8-9-15

103-105-112 (sub single unders)

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Jonathan Elmore
May 3rd, 2025 at 1:07 pm

Nice work!

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Marty Pochop
May 3rd, 2025 at 11:44 am
Commented on: 250503

Rx’d 237 reps

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Jonathan Elmore
May 3rd, 2025 at 1:06 pm

Great job!

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Favo K
May 3rd, 2025 at 9:04 pm

Well done!

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Dan Jansen
May 3rd, 2025 at 11:31 am
Commented on: 250503

Wall ball shots were only 8.5 ft. Sub 35 lbs DBs. Sub elliptical for row. Score = 285. Only PRd by 1 rep. Wanted to do better.


Previous from 4/12/24 with same mods was 284


Previous from 9/4/23 with same mods was 271.


m/43/170 lbs

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Jonathan Elmore
May 3rd, 2025 at 1:00 pm

A PR is a PR 👍!

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Lincoln Kerger
May 3rd, 2025 at 2:02 pm

By an inch or a mile a win is a win right? A lot of factors go into hitting a PR, some of which being out of our control. You showed up and showed out, be proud of it!

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Favo K
May 3rd, 2025 at 9:04 pm

Congrats on the PR!

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Mathieu Barthomeuf
May 3rd, 2025 at 10:17 am
Commented on: 250503

240 reps

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Jonathan Elmore
May 3rd, 2025 at 1:06 pm

Solid work!

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Luis Oliveira
May 3rd, 2025 at 9:51 am
Commented on: 250503

On a SkiErg

307 reps

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Jonathan Elmore
May 3rd, 2025 at 1:00 pm

Killing it!

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Lincoln Kerger
May 3rd, 2025 at 2:03 pm

Well done!

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Favo K
May 3rd, 2025 at 9:04 pm

Awesome!

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Patrick A
May 3rd, 2025 at 9:03 am
Commented on: 250503

256 reps rx

10kg ball, had to walk/run ~15s to the rower

(102-83-71)

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Jonathan Elmore
May 3rd, 2025 at 1:01 pm

Solid work!

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Lincoln Kerger
May 3rd, 2025 at 2:03 pm

Long distance transitions suck. Nice job!

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Favo K
May 3rd, 2025 at 9:03 pm

Nice!

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Ellie Lloyd-Hancock
May 3rd, 2025 at 7:48 am
Commented on: 250503

23-23-23 (10kg throw of the db in the air 😂)

17-17-16 25kg

20-20-20 (box step ups to 12in with 10kg db)

16-16-16 25kg

11-13-13 row

variations due to home gym limitations

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Jonathan Elmore
May 3rd, 2025 at 1:06 pm

Good thing you caught it, nice work!

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Zsolt Bodi
May 3rd, 2025 at 7:03 am
Commented on: 250503

Male, 38y, 173cm, 67kg:


35-37-35 reps

11-12-11 reps

11–12-12 reps

13-13-12 reps

13-11-13 kcal

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Jonathan Elmore
May 3rd, 2025 at 1:04 pm

Great job!

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Katie Wongwichit
May 3rd, 2025 at 3:02 am
Commented on: 250503

11 kcal on rowing machine

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Katie Wongwichit
May 3rd, 2025 at 2:57 am
Commented on: 250503

Female 38 yo 165 cm 65 kg

no. of reps

26, 30, 26

13, 15, 10

11, 15, 12

8, 10, 8

85, 90, 95

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Jonathan Elmore
May 3rd, 2025 at 1:03 pm

Nice work!

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