Friday, April 22

“People were always the limiters of happiness except for the very few that were as good as spring itself.”
― Ernest Hemingway, A Moveable Feast: The Restored Edition

Long warm-up and cool-down today. Focus will be on this WOD, which has grown into one of our community’s favorites over the years…

WOD

“Fight Gone Bad”

• 3 Rounds For Total Reps in 17 minutes

• 1 minute Wall Ball Shots (20/14 lb)

• 1 minute Sumo Deadlift High-Pulls (75/55 lb)

• 1 minute Box Jumps (20 in)

• 1 minute Push Press (75/55 lb)

• 1 minute Row (calories)

• 1 minute Rest

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.

After WOD:

• Skill Session (Cleans)

• Longer, coach-led post-WOD mobility session

Origin Story:

The origin of “Fight Gone Bad” is when world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high- power compound exercises meant to work every muscle in the body and re-create the intensity of a real MMA fight.

As Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. “It’s like a fight gone bad,” Penn replied, supplying the name for one of CrossFit’s most challenging—and notorious—workouts.