Congratulations to Mike S., for completing the CrossFit Level I Certification last weekend at CrossFit Charlottesville in Virginia! See if you can spot him in this picture (third from the top)

Fight Gone Bad!
three rounds:
wall ball @ 20/14-lbs. (reps)
sumo deadlift high-pull @ 75/55-lbs. (reps)
box jump, 20″ platform (reps)
push-press @ 75/55-lbs. (reps)
row (calories)

In this workout you will move from each of the five stations after one 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 the call of “rotate,” you must immediately move to the next station for the best score. One point is given for each repetition, except on the rower, where each calorie is one point.

This workout is scored by the total points.

Compare results to September 25, 2010.

workout courtesy of

11 Responses

  1. –Scores–
    Alex M.: 260
    Robbie S.: 242
    Michael F.: 277
    Kris C.: 198
    Jessy C.: 211
    Ted K.: 216 (sub: step-up)
    Holmes H.: 218
    Derek B.: 312
    Borja G.: 273
    Erez Y.: 252
    Jen O.: 221
    Jon H.: 212
    Steve M.: 235
    James C.: 262 (55-lbs.)
    Aaron B.: 204 (35-lbs.; sub: mb squat, step-up; 2 rounds)
    Mike S.: 338
    Brian T.: 236
    Sidra C.: 237
    Caitlin S.: 286 (sub: step-up)
    Diana D.: 220 (35-lbs.)
    Sean M.: 306 (sub: squat, lunge, step-up, pushup)
    Peter H.: 164 (35-lbs.)
    Rob K.: 309
    Jen M.: 268
    Mayra C.: 216
    Glenn C.: 274
    Phil S.: 212 (55-lbs.)
    Callie W.: 189 (35-lbs.; sub: step-up)
    Clint H.: 239 (35-lbs.; sub: mb squat; 2 rounds)
    Christy P.: 321 (20-lbs./10′, 75-lbs.)
    David O.: 255
    Joe P.: 275
    Johnny A.: 213
    Jeff W.: 233
    Teal B.: 233
    Noland C.: 174
    Dave R.: 345
    Steve D.: 306
    Lisa C.: 261
    Rachel Z.: 215 (10-lbs., 35-lbs.; sub: step-up)
    Josh O.: 232
    Sakar P.: 207
    Ysbrant M: 268
    Jeremy N.: 315
    Thomas M.: 228
    Campbell R.: 194
    Ashley T.: 228
    Kerstin C.: 84 (35-lbs.; sub: mb squat, step-up; 2 rounds)
    Kirsten P.: 267 (35-lbs.)
    Rocio Q.: 208 (10-lbs., 15-lbs.; sub: mb squat)
    Josh M.: 267
    Neil A.: 310
    Ivy F.: 225
    Frances P.: 🙁 (35-lbs.; sub: step-up)
    JC L.: 216 (55-lbs.)
    Jung S.: 150 (35-lbs.; 2 rounds)
    Kate R.: 140 (35-lbs.; sub: mb squat, step-up; 2 rounds)
    John M.: 236 (14-lbs., 35-lbs.; sub: mb squat, step-up)
    Stuart W.: 249
    Cristian D.: 250
    Pete S.: 234 (55-lbs.)
    Frank A.: 100 (35-lbs.; sub: mb squat, step-up; 2 rounds)
    Jesse L.: 210
    Laurie W.: 100 (10-lbs., 35-lbs.; sub: mb squat; 2 rounds)
    Lee P.: 223 (55-lbs.)
    Ben T.: 228
    David S.: 230
    John B.: 296
    Jeff B.: 234
    Meghan M.: 372
    Matt H.: 221
    Bradley D.: 151
    Kaisa A.: 185 (35-lbs.; sub: step-up; 2 rounds)
    Sean F.: 333 (sub: squat, lunge, step-up, pushup)
    Alissa G.: 214
    Leota B.: 224
    Katherine C.: 245
    Wayne C.: 261 (sub: deadlift)
    Jerry C.: 203
    Julie G.: 217 (35-lbs.)
    Jason C.: 335 (sub: squat, lunge, step-up, pushup)

  2. Although I am sure it will embarrass her, I just want to take a minute to recognize Caitlin’s performance today.

    Four months ago, Caitlin broke her left femur. We spent 4 days in the hospital, she had two pins put in, and she could not walk without crutches. Two months ago, Caitlin’s doctors declared her bone healed, so she got off her crutches and began the painful process of learning to walk and move safely and effectively again. She made considerable gains, but was pretty upset when, one month ago, she could barely complete a two mile walk around the tidal basin. All the while, Caitlin has been coming to the box and working out, despite her partial range of motion, left-right strength imbalances, and considerable soreness and pain in her lower back, hips, and left leg.

    I am continuously amazed at how quickly Caitlin has bounced back. A few weeks ago, we jogged to the gym together – it’s about a half mile, but she can do it at a pretty good clip. She also danced at a concert! she’s power cleaning nearly 100 pounds, and she power snatched yesterday.

    But today takes the cake. Today, Caitlin performed Fight Gone Bad – one of her favorite workouts – with just one substitution (step ups for box box jump) and scored a 286, which I believe is within 15 reps or so of her personal best. And we all know step ups are much slower than box jumps.

    I’m so proud of you, honey! You’ll be running the mile in under six minutes in no time…

  3. You got me. I’m officially blushing (and embarrassed). ☺ Thank you very much for the recognition, babe. I owe a lot of my success to you. You are a VERY patient man.

    Ivy and Christy – thank you for the shout outs.

    John and Mel, thanks for believing and pushing me today. I was nervous about those wall balls and step-ups, but I figured “hell if they think I can do it, I’m going to go for it!”

    Rob – Way to get over 300 reps today! Congrats!

  4. Caitlin, your positive attitude and willingness to keep on going no matter what is impressive to watch. It’s always a pleasure to work out with you. Great job this morning!

  5. Amen to that, Mike. Thank you for showing such tremendous heart, Caitlin and for doing it with such a continued up-beat and positive attitude. I never saw anything but positivity from you. Well done and congrats!

    Also, 338 Mike? Crazy good man. Crazy good. I’ve got work to do . . .

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