Crossfit Competition

The Cause: OrthoCarolina Fight For Fitness proceeds will benefit KIDS HEART FELT HEALTH – Empowering children (1) to take control of their health at the earliest age possible; (2) to understand the critical connection between diet, fitness and school performance; (3) to live in a heart-felt way.  For more information visit


 The Competition: FIGHT GONE BAD

What is “Fight Gone Bad”?
In this workout you move through five (5) stations, 1 minute at a time. You will then rest 1 minute, before repeating again. You will move through three (3) total rounds of each exercise. The stations are:


  • Wall-Balls @ 20 lbs w/10’ target OR 14 lbs w/8’ target
  • Sumo Deadlift High-Pull @ 75 lbs OR 53 lbs
  • Box Jumps @ 20”
  • Push-Press @ 75 lbs OR 53 lbs
  • Row for Calories


The clock does not reset or stop between exercises. On call of “ROTATE!” the athlete must move to the next station immediately for a good score. A total of three (3) rounds will be completed (the workout is 17 minutes long). One point is given for each rep/calorie. At the end of the workout, the sum total will be your total score.