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. It has been used in 3 and 5 round versions. 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:
- . Wallball Shots: 20/14 pound ball, 10 ft target. (Reps)
- . Sumo Deadlift High-Pull: 70/44 (Reps)
- . Box Jump: 24″/20″ box (Reps)
- . Ring Rows: (Reps)
- . Row: calories (Cal)