CrossFit East Bay

CrossFit East Bay WOD @ GWPC 100209

2009 Norcal Regional Qualifier WOD "A"

Workout A*

For time:

Row 500m (sub 400 meter run)
30 Burpees
10 Shoulder-to-Overhead (Men: 165#, Women: 95#)

It's up to you to decide on the technique to employ for the shoulder-to-overhead movement (shoulder press, push press, push jerk, etc.). Efficient technique will be rewarded.

Scaled Version:

Row 500m (sub 400 meter run)
30 Burpees
10 Shoulder-to-Overhead (Men: 105#, Women: 65#)

* There will be a ten-minute cap for this workout.

There is an additional rower upstairs that can be brought down - it must be returned.

WOD 100208

For time:

150 C2B Jumping pull-ups.

Set up under rings or a pull-up bar, so that your fingertips are 9 inches above the bar or rings. Squatting down, so that your arms are fully extended, jump up and pull chest tightly to the bar on every rep.

Do NOT lower yourself statically from the pull-up bar (don't do a negative), rather come down immediately and initiate the next movement or rest. Disregarding this advice is likely to result in crippling soreness.

Post time to comments.

WOD 100207

Via CrossFit Oakland:

For Time:

15-12-9 Power Cleans @ 155#/105#
21-15-9 C2B Pull-Ups

Alternate between power cleans and pull-ups.

NOON only today!

Schedule going forward will be Noon and 1PM at least for this month, then will be re-evaluated.

WOD 100206

For time:

40 Burpees
10 Kettlebell Swings 1.5/1.0P
30 Burpees
20 Kettlebell Swings 1.5/1.0P
20 Burpees
30 Kettlebell Swings 1.5/1.0P
10 Burpees
40 Kettlebell Swings 1.5/1.0P

Post time to comments.

WOD 100205

Press 5-5-5

Followed by:

"Cindy"
Complete as many rounds in 20 minutes as you can of
5 Pull-ups
10 Push-ups
15 Squats

CrossFit Games Competitors:

Complete as many rounds in 20 minutes as you can of
5 C2B Pull-ups
10 Clap Push-ups
15 Jump Squats

20 rounds to qualify.

If qualified:

rest 10 minutes

For time:

Deadlift 30 reps 225/155

WOD 100204

Mini-Metcon TBA - Hopper Style

Snatch Balance Skill WOD

Pressing Snatch Balance 3-3-3

No more than 50% of Snatch 1RM

Heaving Snatch Balance 3-3-3

No more than 70% of Snatch 1RM.

Post impressions to comments.

Compare to 100106

WOD 100203

Run 3.2K

22 minutes after the start of the run, in reverse order of finish on the run, last person first, first person last, with one person starting every thirty seconds:

Max Rep Push-Ups
Max Rep pull-Ups
Max Rep HSPU
Max Rep Bar Muscle-Up
Max Rep Kettlebell Snatch, each arm 1.5/1.0P
Max Rep Kettlebell Swing 1.5/2.0P
Max Rep Double-Under

Transition immediately from each exercise to the next there is NO break between exercises.

Score is total score + 5 points for each minute under 22 minutes on the run.

Post score to comments.

WOD 100202

Thruster 5-5-5

Followed by:

Three rounds for time:

7 Thruster 135/75
21 Pull-Up
21 Ring Dips
7 Burpees

Games competitors (no scaling)

Two rounds for time:

7 Thruster 155/95
7 Muscle-up
21 Burpee

10 minute limit

If under limit:

Rest 10 minutes

2 rounds:

Run 400 Meters
75 double-unders

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to: 080412

Keith Wittenstein, Owner, CrossFit Virtuosity

Restorative 100131

Untimed:

Run 800 Meters
40 Sun Salutations CFEB Style
Run 600 Meters
30 Sun Salutations CFEB Style
Run 400 Meters
20 Sun Salutations CFEB Style
Run 200 Meters
10 Sun Salutations CFEB Style

Post impressions to comments.