Benchmark day: Fight Gone Bad

27 Mar

Once a month, Crossfit London and the Blackboard Gym get together to offer a competitive benchmarking event, where those who want to can track the progress of their training.

This month the Benchmark WOD was Fight Gone Bad.

What is ”Fight Gone Bad”?

Three 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 story, well it’s in their faces…

Brett fights the bar up
Trevor digs in for those final SDHP's in round 3

carlos rows
Helen High Pulls
John Rests
Mike rows, trevor encourages
Stefan records, Pat pulls

It would be impossible to say how proud we were of everyone, and whilst we must say that some of the form was work in progress, the spirit was pure Crossfit.


11 thoughts on “Benchmark day: Fight Gone Bad

  1. Actually, we always thought it was 24 inches, but here is a cut and paste from crossfit main site (

    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:

    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 (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.

    So Im wrong, 20 inches it will be from now on. easee peaseee

  2. I feel so much better now knowing that I didn’t have to jump onto that 24″ box!!

  3. Part of me hates to say this? And I’m sure many people are gonna hate me for saying this as well….but the wall ball shot marker is not 10ft……trust me.


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