Weighted Pistols & Fight Gone Bad

Thursday 30.04.15

FGB boys session - done back  in 2010

FGB boys session – done back in 2010 #earlydays

A: Weighted Pistols – work to a max on Left / Right side

B: “Fight Gone Bad”

3 rounds of:
Wall-ball 9/6kg
Sumo deadlift high-pull 35/25kg
Box Jump 20″ box
Push-press 35/25kg
Row (Calories)

In this workout you move from each station after a minute. The clock does not reset or stop between exercises. This is a five-minute round with a one-minute break before repeating. The athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Tally total reps for a final FGB score.

Post pistol weights and FGB total to comments. Compare FGB results to 20.12.14 or 5.7.14

Coaches Notes: If you are able, do this workout RX’d. Don’t give your buddy any sympathy reps – no-rep if it’s a no-rep so they have a legit FGB score at the end. If you haven’t done this WOD before, consider booking in to one of tonight’s sessions as this is a classic CrossFit benchmark.

Sharing is Caring ;)
  • Alexis Cooper says:

    A: worked on pistols, still a way off.
    B: It was actually super fun. Final score of 183, with a mish mash of numbers all over the place. Would be keen to do that one again soon and try a different (any?) strategy. Inspired by Karen’s strict set amount for each station. Fascinating stuff.

  • Ivan L says:

    A. Pleasantly surprised on these. The weight actually helps to counterbalance so I can probably do these better than unweighted pistols. Got to 24kg on the left (after two fails) 28kg on the right.
    B. 244. The last two times I’ve done this, I’ve gone up by 6 reps. Minor improvements, but at least the trend is in the right direction.

  • Karl Buchhorn says:

    A: practiced pistols, only went up 5-10kg extra weight. Left side still not as comfortable as my right side.

    B: 388reps 20ish rep improvement from the last time I did this. Tough going

  • Sarah Cav says:

    A. Assisted Pistolas.
    B. 268. Looked in my little book and was surprised to see I beat my score from the last time I did it when I felt much fitter, sans baby. Maybe part of the reason why I felt pretty psychologically & physically battered this time round.

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