The Legendary: Fight Gone Bad


"The origin story of “Fight Gone Bad” is now a thing of CrossFit legend. 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 mixed martial arts battle.When 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."

The "Fight Gone Bad" WOD was first posted on as the workout of the day for Wednesday, December 1, 2004 (041201).

Below are some photos from 2010 and 2011 when we participated in the Fight Gone Bad event downtown. I think Clint was 18 years old, Johnny was 26, and I was 22. That day was so HOT! We all had sunburns before leaving but we headed downtown which turned into one of the funnest hangouts we’ve ever had. That’s when the GCF magic happened and we knew we were surrounded with some really good people. Fast forward to 2018- the feeling is still the same.

Workout of the Day

“Fight Gone Bad”

3 rounds of:

1 Minute at each station for max reps:

-Wall Balls (20/14)

-SDLHP (75/55)

-Box Jumps (20 inches)

-Push Press (75/55)

-Cal Row


Record total reps