WOD

Mon, Aug 31

Coach J

As we close out August we have a classic CrossFit benchmark - Fight Gone Bad - that targets metabolic conditioning and high-rep stamina.

Fight Gone Bad is a circuit-style workout with 5 different movement stations along with one rest station.

The key to a good score on Fight Gone Bad is to pick one movement you excel at and try to set you're highest score there, then maintain moderate reps and paces on the other movements. Even more challenging but effective is to maintain consistent reps for each movement across all three rounds.

Also, today is the last day of Community Cup. All scores need to be entered by 5:00pm. Congratulations to all participants! They were fun and challenging workouts. Check out your placement at the gym or online.

Lastly, congratulations to everyone who participated in the Spartan yesterday!!! Aroo!!!

Fight Gone Bad

CrossFit 20260831

2026 COMMUNITY CUP EVENT 4

Upperbody Strength 20260831

Fight Gone Bad

(Reps, Rx2, Other Benchmark WODs)
BENCHMARK WOD 'FIGHT GONE BAD': 3 rounds for reps
Rx:
STIMULUS 15-25+ reps for each movement
1:00 wall-ball shots (20/14)
1:00 sumo deadlift high pulls (75/55)
1:00 box jumps (20 in)
1:00 push presses (75/55)
1:00 row for calories
– Rest 1:00 between rounds

Rx2 Scaled weights/height

MODIFICATIONS:
Modify movements/weight/height to at least complete 10-25 reps per movement

STIMULUS NOTES:
High-rep, lightweight conditioning workout
15-25+ reps for each movement
Use the row to push or pace based on fatigue level
Athletes can achieve 30-50 reps on the box jumps and push presses
Maintain full range of motion despite the volume and fast pace

100%

Planned: Mon,Aug31,2026 Thu,Apr24,2025 Fri,Dec6,2024 Thu,Oct19,2023 Wed,Apr13,2022 Wed,Apr21,2021 Tue,Jan26,2021 Thu,Jul30,2020 Fri,Nov9,2018 Mon,Jan8,2018 Thu,Oct13,2016 Fri,May6,2016

Today

All Time

Kyle	289 Rx	3^rd
Brandon	259 Rx	5^th
Josh	246 Rx	6^th
Amelia	240 Rx	1^st
Patricia	197 Rx	4^th
Kelly	206 Rx2
Rosie	175 Rx2
Juan	140 Rx2	15^th