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Workouts

Friday 11/26/10 CrossFit West Houston

By Rob | In Workouts | on November 25, 2010

WOD

“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.

or

Alternate WOD

“Fight Gone Dirty”

Thrusters

Ring Dips

Double Unders

Cleans

Burpees

One Comment to "Friday 11/26/10 CrossFit West Houston"

  • AB says:

    November 26, 2010 at 5:11 pm - Reply

    Awesome turnout today. Thanks to everyone that came out for the “Fight Gone Purging” of our Thanksgiving dinners! Great work today and some great scores. Happy T-day weekend

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