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 for calories
Rest 1 minute
♀ 55-lb barbell, 14-lb medicine ball to a 9-foot target, and a 20-inch box
♂ 75-lb barbell, 20-lb medicine ball to a 10-foot target, and a 20-inch box
Compare to 250503.
Post reps to comments.
Stimulus and Strategy:
Fight Gone Bad is a classic CrossFit benchmark that targets metabolic conditioning and stamina. The goal is to stay in constant motion while avoiding full muscular fatigue in any one movement.
Before you start, pull up your score from May 3, 2025, so you have a clear target to beat. Hold full range of motion on every movement throughout. On the rower, keep moving continuously but only push as hard as you can without dragging down your other reps — it's already your lowest-rep station, so it's not worth it to go too hard there. Pick one movement you're strongest at and go all-out on it for your highest score, holding moderate, steady reps. You'll rack up the biggest total by leaning hard into push presses and wall-ball shots while easing off on sumo deadlift high pulls and rowing.
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 step-ups
1 minute of push presses
1 minute of rowing for calories
Rest 1 minute
♀ 35-lb barbell, 6-lb medicine ball to a 9-foot target, and a 12-inch box
♂ 45-lb barbell, 10-lb medicine ball to a 10-foot target, and a 20-inch box
Resources:
The Wall-Ball Shot
The Sumo Deadlift High Pull
The Box Jump
The Push Press
Rowing Technique Tips
The Box Step-Up
Find a gym near you:
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Comments on 260831
171 Comments
Wall ball shots 12#
9 + 10 + 13 =32
11 + 10 + 12 =33
13 + 13 + 15 =41
12 + 12 + 15 =39
187
367 Rx
PR 388 ...woof
21, 21, 23 = 65
10, 10, 12 = 32
13, 13, 16 = 42
10, 10, 15 = 35
M rx
20, 15, 15
20, 15, 15
20, 20, 15
25, 20, 20
30, 30, 40
Rx
Video ---> https://www.youtube.com/watch?v=L8FgMClhNJ0
Completed as prescribed: 261 reps RX.
Round 1: 95
Round 2: 86
Round 3: 80
Station totals by round:
27/18/23/16/11
24/12/21/17/12
22/8/21/16/13
My previous score from May 3, 2025, was 263 reps, so I finished two reps short today. I tried to pace the opening round more carefully, but the strategy did not produce a better overall score. The largest drop came on the sumo deadlift high pulls.
The humidity was tough, but no excuses—I wanted to improve and did not get it done today. Recover, learn, and be ready for the next challenge.
Great workout. Great challenge.
251 Rx
Reps (rx): 327
116 / 108 / 103
M 56/210/6’
263 as rxd.
83-73-74
first workout back after being sick, and the heat didn't help either.
Great job for just getting back to it!
Rd 2: 68
Rd 3: 66
RX - 200
Nice @ Rx!
8 pound med ball (only one I have)
55 pound bar
Step ups
I did not feel like taking on “Fight Gone Bad” today, so instead I hit CAPs Sunday workout solo.
For time:
40 shuttle runs
20 walking lunge shuttles
100 toes-to-bars
– Each shuttle is 25 ft down and back.
– Complete the work in any order.
14:14
*10 rounds of: 4/2/10
*All Toes to Bar Unbroken.
*Fun was had!
Nice sub! FGB is something that makes one pause and ask “do I really want to do this today”.
35# Goblet squats
65# Push press/SDHP
285
Rxd
70-75-79
316 Mens RX 35 y/o
Rx 292
Rx’d: 318 (122, 106, 90)
Second best. For my 2023 self, in my best Michael Buffer voice: “Aaaaaaaaand STILL!…”
250503: 316 (124, 101, 91)
240412: 311 (127-101-83)
230904: 323 (PR)
220415: 316
190421: 311
190126: 299
M/ 43y/ 177lbs/ 68”
Way better now than 7 years ago...that's sweet!
Awesome job, bro! I can hear the voice.
That's awesome!
R1: 26/14/13/25/11
R2: 27/15/15/25/16
R3: 27/16/13/23/14
Rx 372
R1: 25/25/25/25/16
R2: 25/25/25/25/18
R3: 30/30/30/30/18
Wow!
Respect! 💪🏻
Fantastic!
Outstanding!
Well done!
16-11-12, 11-9-10, 11-11-12, 9-7-8, 19-17-18 = 181 reps
310 reps
Nice!!!
Beginner option
3 rounds for max reps of:
1 minute of wall-ball shots (used a ball, weight unknown): 35 - 31 - 31
1 minute of SDHP: 34 - 28 - 25
1 minute of box step-ups: 27 - 28 - 25
1 minute of push press: 42 - 44 - 39
1 minute of rowing for calories -> Substituted with single-unders for 1 min. Unknown cals, so used some of the low numbers from ppl here: 5 - 5 - 5
Rest 1 minute
Total: 404
Fight gone to the hotel gym:
3x4EMOM of 50lb single DB thrusters, 35lb DBs for SDHP, bench jump overs, 35lb DBs for push presses and burpees
104 + 86 + 90 = 280
Nice adaptation!
Great travel mod!
Male 62. 197 reps Rx. (5'10", 180 lbs)
Nice!
RX
286
RX-ish at the Y. I could not find a 20lb WB, so used a 30lb ball and threw it to 9', roughly. I was able to put the stations very close together, so not much time lost transitioning besides sucking air.
131-116-103=350 (PR)
I don't know how anyone is keeping track of each movements reps, I just keep counting up until the round is over and even then I feel like I question if I was counting properly! the wall balls and SDHP were probably the biggest droppers as the rounds went on. BJ and rows pretty consistent.
2025 - 336 (122-112-102)
2024 -324 (119-102-103)
2023 - missed
2022 - 285
Awesome job and congrats on the PR! I’d almost say you did Rx+ with that big jump in medball weight despite the shorter target. I’m in the same boat with rep counting. I used to track every movement and try to remember the individual scores, but it just never worked out well.
Great job on the PR with the heavier ball! I count the movements and write them on a whiteboard during the rest. It helps keep my mind from wandering.
Awesome! I count up each round as well and chalk each round on a miscellaneous writing surface.
350, w/ a 30# ball, is beastly. Those extra hero workouts are showing!
Congrats on a PR & 30# WBS too!
Fight Gone Bad
M 53/76kg/175cm
3 rounds for max reps of: 245
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 for calories
Rest 1 minute
♂ 75-lb=34kg barbell, 20-lb=9kg medicine ball to a 10-foot target, and a 20-inch=60cm box
BETWEEN SETS I HAVE 5 SECOND FOR TRANSITION
RX
1. WB. 36/26/25 (87)
2. High pull 20/15/16 (51)
3. Jumps 12/11/10 (33)
4. Pushpress 12/12/12 (36)
5. Rowing 12/13/13 (38)
245
Here timer for this WOD
https://youtu.be/BPBn1GaQuew?is=0xfbUDap-ab-_brC
Rd 2: 63
Rd 3: 65
196 RX
2x 13lbs dumbbell thrusters, 55-lbs barbell, 20" box
130+128+113 = 371 reps
CRUSHED IT by +25! Last time 346, same structure. Today more methodical: consistency not speed.
Hell yeah brother
That's impressive!
2x 13-lbs dumbbell thrusters, 55-lbs barbell, 20" box
130+128+113 =371 reps
CRUSHED IT by +25!! Last time 346, same structure. Today more methodical: consistency not speed.
Rx 248 total reps
I just can't bring myself to do FGB anymore. That cave is too dark for me. To stay with y'all in spirit at least...
21-15-9
Row (cals)
Wall balls (20#)
Box jumps (24")
Push press (75#)
14:59
63/5'8"/163
My past FGB scores:
9/4/2023: 277 (15# ball, 65# bar)
1/26/2019: 284
4/21/2019: 268
7/31/2018: 262
1/21/2016: 287
5/1/2014: 293
8/28/2014: 296
9/22/2013: 298
Three times, o-so close to the magic 300...
Appreciate you staying with us in FGB spirit! You really gotta embrace the suck in a special way for FGB. Chris S. would have posted ‘nope’ had he ranted today, and that’s understandable. Well done on the alternate workout!
Nice work Jim and a great sub for the workout. Starting with the row would put me in pretty much the same deficit.
It does get more ominous each time! Good work, Jim.
Great sub & a long history of terrific scores on FGB!
What that means master 55+
Not the same workout?
91/85/83
Wb 30/30/27 =87
Sdhp 35/33/31 = 99
Bj 25/23/22 = 70
Pp 40/40/33 =113
Cal 15/12/15 =42
TOT. 411reps
Wow!
Holy moly. What an engine!
Very impressive!
round 2-36, 23, 16, 34,130 strokes
round 3-33,21,15,33,134 strokes
56M
273 reps
97/91/85
Rx
109-102-102 = 313
250503: Rx 322 (PR), Rounds were 120-105-97
240412 (done on 240413): Rx 309 (111-101-97)
230904: Rx 293
220415: 297 (subbed tuck jumps for BJ - no box)
Man, what a way to start the week. This is one of the few workouts I can do Rx so I don't scale (so far), but it is a rough go to get started every time because I know how brutal it is - and the August heat/humidity doesn't help. Just didn't have it today to match or beat my PR, but that's ok as I was still able to keep it 300+.
I'm with you emotionally on this one. Glad you had the gumption to stick with it...and still be above 300. Bravo, my friend.
Nice work! Any score that starts with a 3 is incredible.
Thats awesome, Link! 3-hundo+! Bad ass, brother.
Maybe not a PR, but great score @ Rx! Nice work!
3 rounds for max reps of:
wall-ball shots (6 KG): 12-15-15
sumo deadlift high pulls (15 KG): 12-12-10
Box jumps (50 CM): 10-8-8
Push press (20 KG): 12-12-10
Rowing for calories: 9-8-8
Total: 161
Beginner option:scaled
3 rounds for max reps of:
1 minute of wall-ball shots20-19-21
1 minute of sumo deadlift high pulls16-17-23
1 minute of box step-ups14-20-18
1 minute of push presses23-20-18
1 minute of rowing for calories23-24-29
Rest 1 minute
45-lb barbell, 12-medicine ball to a 10-foot target, and a 12"inch box
Correction on rower 14-15-14 calories
and 23-24-28 push presses
Fantastic!
Nice!
Wall ball thrusters (10#) 20/23/20
Sumo DLHP (15#) 20/22/20
Box stepups (12”) 20/21/19
Push press (15#) 25/23/23
Rowing (cals) 5/8/7
Impressive!
scaled sdhp to sumo deads as tennis elbow just coming right and didnt want to overload
3RFT-used 20# WB to 9 ft-45#BB& BSU-20" Total reps:327-by 3rd round of WBS had to give myself a "This is a privilege." Pep talk.
WBS:32-30-35 Sumo:24-25-28 BSU:15-17-18 PushP:24-22-27 Row: 10 cals all 3 because I am an abysmally slow rower!
"This is a privilege" - for sure:) Awesome work as usual, especially those WBS!
I love your attitude, Favo! And your unstoppable motor. That's great work.
Great work! I'm guessing the 95 or so reps leading into the row probably didn't help the row pace.
Nice work and motivation! You’re right, it’s easy to forget how lucky we are.
40# SDHP, 12” box, 20# push press
Wall ball / SDHP / Step-up / Push press / Row cal
R1: 33 / 15 / 24 / 32 / 13
R2: 29 / 15 / 21 / 29 / 12
R3: 26 / 12 / 21 / 23 / 13 (step ups and push press are estimates — watch didn’t catch them)
Total: ~317 reps
That's a great total esp. coming off a knee injury!
20# sand bag
3 rounds 1 min each:
Sand bag toss up - 31 max
Sumo SHP - 19 max
20 in box j - 29 max
Push press - 28 max
Row cal - 15 max
1 min rest
3 rounds
1 min each
20# double db thrusters 21-21-21
53# kb sdhp. 14-14-14
20” box jumps. 21-21-21
35# double db presses 11-11-11
Row cal 19-19-20
Rounds 86-86-87. Total 259
FGB was one of the first scores workouts i did. Going to have to go to the way back machine and see if i can find when it was and my score.
Good work, BB! I wish I still had my data from way back when so I could compare.
great consistency!
Consistent! Because Bob was Even Steven today! Or Steady Freddy?
Excellent consistency & tough sub with thrusters!
👍💪
180
55# bar 18” box
22 10 12 10 10
25 10 15 10 10
25 10 15 10 10
=204
3 rounds 1 min each
20# wallball 20,15,15
75# sumo hipull 15,10,10
18” box jump 15,10,10
75# push press 15,15,15
Row cal 10,10,10
Rest
Rx - 179
6th day in a row working out, plus not enough sleep..... can definetly do better
Rx: 183
WBs - Hi Pulls- Air Squats - Push Press - Elips - 1 Rest
Total Reps - 180
Total Elips - .3
Plan is 6 of each 5 exercises, 3 times, 90 total.
14/9 wall balls, 20” box step ups, dead lifts
Rx- 272 reps
Sub push-press for OHP. 253
M/42/185
Rxd 193reps
61 - 65 - 67: 193 reps
300 reps
278 total
No Wall Ball, so subbed thrusters
No rower, subbed echo bike
Wall-ball thrusters @ 6kg: 23 / 17 / 15
Sumo deadlift high pulls @ 17kg: 11 / 10 / 12
Box step-ups @ 20 inches: 11 / 12 / 9
Push press @ 20kg: 15 / 9 / 13
Assault bike for calories: 6 / 6 / 6
Total reps : 175
252
Great!
1 minute of wall-ball shots: 31, 29, 28
1 minute of sumo deadlift high pulls: 13, 15, 13
1 minute of box jumps: 19, 21, 21
1 minute of push presses: 14, 15, 10
1 minute of rowing for calories: 12, 11, 11
Rest 1 minute
That's a great total on your way!
Started with 20/min, could not manage to hold it in the 3rd (20-20-13-18-13)
8/5/2025 : 270reps (18/min)
wb/90
high pull/81
jumps/70
push press/60
rowing/43cal
total:344reps
skill:snatch/43kg
Great job!
31.8.2026 - WOD: Fight Gone Bad
Tulos: 260 reps / cal (Rx/Scaled: 35 kg barbell, 9 kg ball to 10 ft / 3 m, 20" box)
Kierroskohtaiset toistot:
- Round 1: 90 (22 WB, 17 SDHP, 18 BJ, 20 PP, 13 Cal Row)
- Round 2: 87 (20 WB, 15 SDHP, 16 BJ, 20 PP, 16 Cal Row)
- Round 3: 83 (20 WB, 14 SDHP, 15 BJ, 18 PP, 16 Cal Row)
SDHP: 17-17-16
BJ: 11-10-12
PP: 17-20-20
Row cal: 10-10-12
230 total
I thought this gem was retired nice!