WOD 10/16/12

“Fight Gone Bad”
In this workout you move from each of five stations after one minute. This is a five minute round from which a one minute break is allowed before repeating.  You will be performing 5 rounds.

The Stations Are:
Wall-Ball (20/14 #) 10’ Target – Reps
Sumo Deadlift High Pull (75/45#) – Reps
Box Jump (20”) – Reps
Push Press (75/45#) -Reps
Row – Calories

The clock does not stop or reset between exercises.  On the call of “Rotate” the athletes must move to the next station immediately for a good score. One point is given for each rep, except on the rower, where each calorie is one

WOD 01/26/12

Skill work: Hollow rocks for 15 secs x 5

WOD: “Fight Gone Bad”

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.
3 rounds of:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row (calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to next station immediately for good score. One point is given for each rep.

WOD 10/07/11

“Fight Gone Bad”


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. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (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.

Compare results to 4/15/11.

WOD 04/15/11

“Fight Gone Bad” 

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.
3 rounds of:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 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.

WOD 11/29/10

“Fight Gone Bad” (Modified)


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.
3 rounds of:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Double unders (Reps)


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.