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www.flickr.com crossfitwesthouston’s Special Opening Fight Gone Bad photoset

Welcome James, Jeremy, Lorenzo and Yvette!

Special thanks to Jocelle from Atomic CrossFit!

WOD

“Fight Gone Bad”

Wall Shots

Sumo Deadlift High Pull

Box Jumps

Push Press

Row(Calorie)

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.  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.

Gonzalo (8lb ball, 35lb SDHP, 20″ box, 20lb DB PP) 278

Lorenzo (6lb ball, 20 lb SDHP, 12″box, 15lb DB PP) 249

Daniel (8lb ball, 35lb SDHP, 20″ box, 15lb DB PP) 277

Megan (6lb ball, 20lb SDHP, 18″ box, 10lb DB PP) 223

Sandra (8lb ball, 35lb SDHP, 20″ box, 15lb DBPP) 298

James (4lb ball, 15lb SDHP, 12 ” box, 10lb DB PP) 217

Stephanie (4lb ball, 15lb SDHP, 18″ box(step ups), 10lb DB PP) 202

Cecile (6lb ball, 20lb SDHP, 18″ box, 10lb DB PP) 251

Karla (8lb ball, 20 SDHP, 12″ box, 10lb DB PP) 287

Yvette (4lb ball, 15lb SDHP, 12″ box, 10 lb DB PP) 225

Chrissy (4lb ball, 15 SDHP, 12 ” box, 5lb DB PP) 2 rounds 133

Vanessa (4lb ball, 15lb SDHP, 12″ box, 10 DB PP)  561

Jeremy (8lb ball, 35lb SDHP, 18″ box, 15lb DB PP) 261

Great job everybody.

Tags: Boot Camp Fitness, Boot Camp Fitness Houston, CrossFit in Houston, CrossFit in Spring Branch, CrossFit West Houston, Extreme Fitness, free Crossfit workut, Hard Core Workouts