A Classic: FGB

by Andrew B, originally posted 15AUG2015

2008 0330 - FGB skills portionFGB at FCF 1.0 (March 2008)

FIGHT GONE BAD is one of the CrossFit benchmarks designed to simulate the time domain of a MMA bout (five minutes of work followed by one minute of rest). Usually done as a 3-round version, you can do the “Championship” version at 5-rounds.

The workout first appeared on on 1 December 2004, although a hint of the workout appeared as just a snapshot image on 7 October 2003. It was so named after professional MMA fighter BJ Penn who remarked that it was like a “fight gone bad” when asked how it compared to a real fight.

The programming is really beautiful in that it emulates the same movement patterns you might see in a fight: ducking, pushing and punching, pulling (especially when grappling), jumping- whether a flying punch or kick or just dancing around, and, of course, the labored breathing. The ideal stimulus is that movement happens for 5 minutes straight.

It’s a great workout that really packs a punch*, is done relatively quickly (no more than 20 minutes), and can be done with minimal equipment. When we started Foundation CrossFit back in 2007 in a 300SF garage we used this workout protocol A LOT. Just check out the oldest posts at our old blog.) Since it’s a station workout you can easily start people at different exercises if you have limited equipment like we did.

Here’s the classic WOD demo and explanation video:

See me sitting down on a dynamax at 2:45

This footage was taken at the end of my Level 1 Trainer Seminar back at the original CrossFit gym in 2008. All of us (including Jesse Ward of Local’s Gym/Lynnwood CrossFitKris CleverJohn WelbourneJason McDonald, and more) just finished doing it ourselves, so you might find me slumped, sitting in the background. The trainers then took to the floor with their media team and made this classic video.

CrossFit WOD for Wednesday 12/14


3 rounds for max total reps:
– 60 seconds wall ball, 20/14# to 10/9′
– 60 seconds sumo deadlift high-pull, 35/25kg
– 60 seconds box jumps, 20/16″
– 60 seconds push press, 35/25kg
– 60 seconds row (calories)
– 60 seconds rest

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.

Post score to whiteboard!

Barbell Club WOD – Week 3, Day 2

power snatch
power clean
accessories: reverse fly on Crossover Symmetry, bent-over single-arm row

Kettlebell S&C WOD


Skills Arm Bars and TGU

Bulgarian split squats

10 minute EMOM:
Odd minute: 16 alternating single arm swings
Even minute: 10 clean and jerk (5 each arm)


+ Sit-Ups and Planks Aren’t Enough to Build a Strong Core – Lifehacker