Fight Gone Bad, goes back room, and back alley

10 Aug

Fight Gone Bad tonight continued the wednesday tradition of the main class being packed into the back room and having a “circuit from Hell” unleashed upon it. As our foundations programme is bursting at the seams, it means we can throw a whole variety of sickening workouts at our Crossfit London veterans. Last week, a circuit based on rope climbing, this week we pulled out the old favourite, “Fight Gone Bad”, the Greg Glassman created 17 minute trip to hell and back.

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)

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. (Greg Glassman)

For some of the theory behind this WOD, check out Fight Gone bad: the study. Tonights great efforts sent some memders into the back alley to, er. meditate!

One of the overlooked aspect of this workout is the ability for everyone to have a go at counting, coaching and inspiring their fellow class members

Asif Coaches Jenni to a great 1st time score, lauri supports Erics Wall Ball

One upshot of this WOD was the decision to add to our poor rower selection ( well, 1 isnt actually a selection, its, er 1), and as such we hope to be up to 4 concept 2’s by the end of the month. If you have one you want to sell, drop us a line.

8 thoughts on “Fight Gone Bad, goes back room, and back alley

  1. Thanks for another hugely “fun’ evening, Andrew. That alleyway has a nice breeze…
    And thanks Pat for your coaching and encouragement.

  2. That last sentence – what I meant was, I don’t think I have sworn so much in my life as I did last night!

Comments are closed.

Pin It on Pinterest