Workout of the Day (WOD)

Wednesday 5/31/17

Ladies Night!!!!

This Thursday, June 1st, at 7pm the CFIB women will be at Mulleady's on Dravus & 21st in Magnolia. Come for dinner or drinks or both. Make new friends and Hang out with regulars you see in  your class every day.  Again, Thursday at Mulleady's.   We'll be upstairs!

This will be run in 1 or 2 heats.

WOD: "Fight Gone Bad"

Fight Gone Bad is one of the CrossFit benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. The workout first appeared on CrossFit.com on 1 December 2004,  It was so named after BJ Penn, a professional mixed martial artist, remarked that it was like a "fight gone bad" when asked how it compared to a real fight.

Three rounds of:

  • Wall Ball (20/14)
  • SDHP (75/55)
  • Box Jumps (20 inches)
  • Push Press (75/55)
  • Row (calories)
  • 1 Minute Rest

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.

Score is totally points after 3 rounds is completed.

Today's Workout



Tomorrow's Workout