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Sep / 09

Fight Gone Bad IV

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Fight Gone Bad from CrossFit Santa Clarita on Vimeo.

Mark your calendars!  FGB IV is coming Saturday, September 26th!  Join us at Rec Park in the Handball Court at 9am!

For those of you who have never done Fight Gone Bad, it is the WOD that Greg Glassman, the founder of CrossFit, created for BJ Penn to help him train for an MMA fight.  The concept was to mimic the amount of conditioning that would be required for a full fight: 3 rounds of 5 min fight, 1 min rest.     After BJ Penn completed the workout, he was asked what it felt like.  His reply, “It was like a fight gone bad!”  Hence, a benchmark workout was born.

WOD 09.12.09

6rds:
10 OH Presses (Plate)
10 MBC
10 OH Lunges (ea leg)
10 MB Tosses

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3 Responses to “Fight Gone Bad IV”

Stephen
September 12, 2009 at 3:20 PM

thanks for letting me “drop in” and do this workout! i can’t wait until you get yourself a box, hmm dosnt sound right,,, anyways i think my time was 13:20, i used 25# for the overhead press and lunges, and a 20# medball for the cleans and toss. today is my cheat meal day!

ruth
September 12, 2009 at 11:00 PM

Practice Makes Perfect WOD
40:05PR @45# (who’s bright idea was this?? and where was Stephen #1??!)

10,9,8…1
Back Squat
Front Squat
OHS
SP
PP
PJ
DL
SDHP
Squat Clean

marcus
September 14, 2009 at 10:22 AM

Yeah, who wanted to do that WOD anyhow?!

64 minutes @ 75#

I want to say I used 55# last time so I can feel better about my slow performance this go around. Maybe I need to stop skipping workouts like Stephen says.
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