BJ Penn, former UFC Champ, named "FGB".

WOD:  "Fight Gone Bad"

  1.  Wall-ball: (20 – m / f – 14 to 10 ft target) for reps
  2. Sumo deadlift high-pull: (75lbs/55lbs) for reps
  3. Box Jump: 20" box for reps
  4. Push-press: (75lbs/ 55lbs) for reps
  5. Row: for calories 

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.

"FGB" video w/ explaination from Coach Glassman –


0 thoughts on “Posted: 6/2/2008

  1. Nix says:

    I woke up this morning with the realization that yes, it is in fact MON. My god have mercy on your souls.

  2. Justin says:

    Those of you that didn't see Urijuah Faber / Jens Pulver last night … go watch it on Youtube or be sure to catch a re-run. Faber is NASTY. Awesome fight all the way through.

  3. Aaron says:

    I will be doing FGB at 1:15ish today if anybody would like to go through it with me. BRING IT!!

  4. Aaron says:

    OK, so FGB is one of the coolest WOD's ever. What's everyones thoughts on "tabata" workouts? I was thinking that they might help my push up number increase.

  5. Hub says:

    Justin, saw the fight lastnight too, it was rediculous, and I'm sick of hearing about Kimbo Slice…but the California Kid's name is Urijah Faber. Did FGB today for the first time…what a great WOD. I too would like to try a tabata WOD.

  6. Karen (the chic from Holden Beach) says:

    What a great first day to start at the Crossfit gym. Thanks Tony for running me through FGB and only making me do one round!