Today’s WOD Beach Clean Up and Fight Gone Bad CrossFit Tidal Wave is truly thankful or all the Galveston community has done for us. So starting this month we are doing one community service event a month to give back. This month we participated in the Beach Clean Up. WOD Fight Gone Bad Fight Gone Bad is one of the CrossFit benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 round versions. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
- . Wallball Shots: 20/14 pound ball, 10 ft target. (Reps)
- . Sumo Deadlift High-Pull: 70/44 (Reps)
- . Box Jump: 24″/20″ box (Reps)
- . Ring Rows: (Reps)
- . Row: calories (Cal)
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.