Fight Gone Rad!!!!

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. 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)- tomorrow we will sub burpees for the row!

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. For tomorrow’s WOD we will be substituting burpees for the calorie row. We are doing this workout in preparation for September 17th’s National FIGHT GONE BAD CHARITY EVENT.

This year will be the 6th year that this event has happened. It was started at CFLA in 2005. Here is some info on the charities that this years FGB6 is benefiting:


1)The Special Operations Warrior Foundation was founded in 1980 to provide support and assistance to the U.S. Armed Forces special operations community

2)CrossFit Kids via the CrossFit Foundation has pledged to sponsor children of first-responders and
under-served families with ISR’s Self-Rescue and survival swimming lessons.

3)Camp Patriot is a non-profit 501(c) 3 corporation that exists to take Disabled U.S. Veterans on outdoor adventures.

We are so excited to have the opportunity to be involved in this national Crossfit fund raising event. We are committed to having 100% participation from our athletes(this means you), so that our tribe can contribute fully to this altruistic movement while also fully engaging our community in a common cause. We encourage you to pick a partner and work together to support each other in the WOD and also in raising money. Sign up under Undisputed Fitness at http and start planning your work and working your plan. We believe in you and we know that we can raise a grip of money and have a ton of fun doing it!!!

For the next 4 or so Fridays, the WOD’s will be geared towards training for the FGB aspect of this event. If  you have any ideas about WOD’s or exercises that could help better prepare us,  please write them in the comments here and/or email us at We look forward to hearing from you! GO TEAM UNDISPUTED!!!!

Heather McKearnan

Wall balls – ugh. I know, not the best attitude. Those, I definitely need to practice before September 17th! See you tomorrow.

Comment by Joey Apodaca — August 12, 2011 @ 4:57 am

It’s no surprise that we all had trouble with different movements in this WOD. For me it was the box jumps (but hey!….it was my first WOD doing 20″!!!!) and the sumo deadlift high pull. I’d like to add AT LEAST 3-5 reps a round for both of these by Sept 17. So, could you add these two movements to the Friday WODs?

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Comment by UNDISPUTED FITNESS — August 29, 2011 @ 9:25 pm

Mobility WOD