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 260831.
Stimulus and Strategy:
Fight Gone Bad is a classic CrossFit benchmark that targets metabolic conditioning and high-rep stamina. Stay balanced and keep moving, but avoid reaching full muscular fatigue. Review your previous score to plan for today, and hold yourself to full range-of-motion standards on every movement.
On the rower, push only as hard as you can without losing reps on the other movements, since the row gives you the fewest reps anyway. Pick one movement you excel at and aim for your highest score there, while keeping reps and pace moderate on the rest. In general, you'll get the highest score by prioritizing the push presses and wall-ball shots and pulling back on the 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 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
Resources:
The Wall-Ball Shot
The Sumo Deadlift High Pull
The Box Jump
The Push Press
Rowing
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Comments on 261106
82 Comments
249
263
no rower, sub burpees
Almost Rx
Performed in basement as: 20lb ball @9' ceiling target, 75lbs & 24in box (hope the box makes up for the wall balls target). Same conditions for all efforts
261106
132+120+109= 362
240412
132+120+112= 364
220415
124+105.5+96.5=336 reps
Took today to enjoy the outdoors and adjust the workout to still allow me to get some work in.
3 rounds for max reps of:
1 minute of burpees
1 minute of DB power cleans (35* set)
1 minute of lateral step overs
1 minute of DB power snatches (35*)
1 minute of single unders
Rest 1 minute
Round 1 - 180 reps
Round 2 - 180 reps
Round 3 - 180 reps
Total - 540 reps
• averaged 60-70 reps of the first 4 exercises and 110-120 single unders per round
M 48 230#
244 Reps (subbed burpees for BJ’s)
tough to keep moving
20-11-13-10 6cal
18-8-13-8 9 cal barre 2okg
Ball6kg
225 reps
Rx'd (35kgs/9kg ball)- 220 Reps
RX 272
20 - 13 - 15 - 14 - 11 cal
20 - 15 - 15 - 15 - 11 cal
Barre de 10kg
218 au total
Modified at cedars of Lebanon
40lb thruster for WB
supine grip pushups on handles
KB swing
KB rows alt arms
PP 65
88,73,68
Ugh this was tough.
2x 13-lbs dumbbell thrusters (for wall balls), 55-lbs barbell
137+117+110=364 total reps
too quick on Rd.2 SDHPs; compare 260831 = 371 (PR), 250503 = 346
1 min single dumbbell thrusters @20 kg dumbbell
1 min sumo deadlift high pulls @40 kg barbell
1 min box step ups 24 inch box
1 min push presses @40 kg barbell
1 min run
1 min rest
Finished with 109 reps
8 lb ball
Started timer once at new station
WB 35-23-28=86
SDL 20-16-20=56
BJ 18-16-15=49
PP 16-15-15=46
Row 10-9-9=28
Total: 265
WB (16#) 20-16-23=59
SDL (65#) 20-20-20=60
BJ (20”) 18-24-16=58
PP (65#) 20-20-20=60
Row 12-10-12=34
271
Happy Friday, y’all!!!
Subbed the workout
Dubbing this the Rix Special
For time
21-15-9
Row cals
Wall ball shots (20#, 10')
Box Jumps (24")
Push press (85#)
11:35
Decided to do the workout Jim Rix posted in 260831 instead. FGB twice in less than 3 months, did we do something to piss you off DC? Just kidding, we know you love us all. Certain body parts were still feeling a smidge raw from earlier this week but mostly my head was not in it to go to "that place" necessary to give FGB its proper due. If you want to give Jim's workout a go thinking it will feel like a relaxing stroll through the park you will be sorely mistaken. It's still a fire breather!
No relaxing stroll WODs! Too bad, I could be good at one of those! Excellent sub & very well done on this Rixpress option!
Fantastic!
Wow! Nice!
384
Awesome!
Y'all high 300s-400+ are flying! 👏
happy I made it through!!!
thx!!
keep pushing fellas ❤️
Doesn't seem bad at all at Rx & nowhere to go but up next time if you feel like today went poorly!
M 54/77kg/175cm
3 rounds for max reps of: 244
1 minute of wall-ball shots 30,26,23=79
1 minute of sumo deadlift high pulls16,16,16=48
1 minute of box jumps 12,11,11==34
1 minute of push presses 12,17,14=43
1 minute of rowing for calories 15,12,13=40
Rest 1 minute
♂ 75-lb=34kg barbell, 20-lb=9kg medicine ball to a 10-foot target (alternative 2x5kg dumbbells), and a 24-inch=60cm box
BETWEEN SETS I HAVE 5 SECOND FOR TRANSITION
Here timer for this WOD
https://youtu.be/BPBn1GaQuew?is=0xfbUDap-ab-_brC
Great job!
Low ceilings so I do 20# ball to 8 ft target
277
Ouchie
-10 bed step-ups
-10 dips off bench
-10 ab mat sit-ups
Hotel WOD
M34/205/6'
365 RX
Awesome!
Beginner option:
189 max reps
182 reps RX
Rx - 234 reps
had to do assult bike
wall balls ti target 7 foot.
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 elliptical calories
Rest 1 minute
♂ 20-lb medicine ball to 8.5 feet, 3x35 lb dumbbells, 20-inch box
226 total reps
M/45/165 lbs
80-84-81
Wall ball squats @ 12lbs
Sumo dl high pulls @ 55lbs
Box step ups @ 20in
Push presses @ 55lb
Rowing
31-08 it was 222.
317 rep
20, 25, 20, 28, 15
24, 20, 20, 25, 15
24, 20, 18, 27, 16
Rx+ indeed! Very well done!
3 rounds 1 min each
79-83-79. 241 total
Single KB thrusters 45# kb. 18-22-22
Kb SDHP - 45# 18-18-16
Step ups 20” box 16-16-16
Double db strict press 25# dbs 16-16-15
Cal echo bike 11-11-10
Rest.
Working around the compartment syndrome flare up.
Great job adapting & keeping on putting in the work! Hope that flare is short-lived!
Nicely done, BB! Hope that CS flare-up clears quickly!
260 reps Rx’d
20-20-20-20-16
20-15-20-15-15
15-15-20-15-14
F-Rx, but BSUs & 20# ball to 9 ft-295 total
WBS:32-34-34/SDLHP:14-18-17/BSU:20-19-19/PP:14-17-14/Row cals:14-15-14
Great job as usual, BG!
Nice!!! Moving!
12# ball 35# bar 18” box rower
3 rounds max rep/min
20# wall ball
75# sumo DL high pull
18” box jump
75# push press
Row cals
122 max reps Rd 1
355 reps overall
With Chris, taking it easy after a off week 254 reps
I'm onboard with that. I decided to do a different workout that Jim did back in August. It still uses the same movements.
15/15/15=45
15/15/15=45
15/15/10=40
20/20/10=50
12/8/9=29
PR by 9 reps from August 2026
Round 1: 158
Round 2: 134
Round 3: 125
That is extraordinary!
Amazing!
Wb 20-22-22
SDHP 12-14-15
Box jump 16-16-15
Push press 16-17-16
CalAssaul Bike11-10-10
Tot 233 reps
RX …unica cosa ho sostituito row con A/B
228
80 - 78 - 70
Wallballs 29, 25, 20. 74
Sumo 19, 15, 15 49
Box jump 15, 15, 15 45
Push press 15, 15, 15 45
Row 20, 20, 24 64
Here timer for this WOD
https://youtu.be/BPBn1GaQuew?is=0xfbUDap-ab-_brC