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Friday 11/27/09 CrossFit West Houston

By Rob | In Workouts | on November 26, 2009

Thanks to Marriah and Brian from CrossFit Five Cities for coming to play on Wednesday!


Fight Gone Bad

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:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (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.

Remember there is only a 9 AM class tomorrow. Regular classes resume Saturday with 8 AM and 9 AM classes.

6 Comments to "Friday 11/27/09 CrossFit West Houston"

  • Vanessa says:

    November 27, 2009 at 9:04 am - Reply

    40 min run
    100 burpees – 9:26
    100 sit ups
    100 air squats
    50 push ups

  • Nicole Goldin says:

    November 27, 2009 at 12:03 pm - Reply

    Fight Gone Bad
    306 pts. total
    (8lb wall ball 20/22/22;35lb sdhp 22/22/23; 18″ box 16/20/24; 30lb pp 23/25/28; row cal. 14/12/13)

  • Donny P says:

    November 27, 2009 at 12:56 pm - Reply

    Fight Gone Bad

    245 total points

    Men’s RX on all stations

    Good job Chris on breaking the 300 barrier with a 312!

  • Steph D says:

    November 27, 2009 at 2:34 pm - Reply

    Sad I missed you guys today… FGB sure would’ve been nicer than being a prisoner of war on Black Friday.

    Ok ok, I enjoyed it a little :).

    At home WOD:
    1 mile
    1,000 SU jump rope
    1 mile
    — 22:34

  • Rob says:

    November 27, 2009 at 7:15 pm - Reply

    Great job to everybody! Chris awesome job putting up the 312!

  • Chris M says:

    November 28, 2009 at 12:33 pm - Reply

    Thanks guys…like they said FGB Rx 312

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