CrossFit East Bay WOD @ Ironworks 8-29-08: "Nasty Girls"
Low-Tech Push-Jerk Rack
Friday 080829
3 rounds for time of:
50 Squats
7 Muscle-ups
135/95 pound Hang power cleans, 10 reps
OR
3 rounds for time
50 Squats
21 KB swing 55#/35#
21 Push-Ups
55#/35 Hang Power Clean, 10 reps left
55#/35 Hang Power Clean, 10 reps right
If you have never seen this video YOU MUST!!
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Compare to 080125.
Freedom CrossFit - Prescott, AZ
Nutrition Part 2 with Robb Wolf, CrossFit Journal Preview - video [wmv] [mov]
5 Comments
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Notable Perfomances
2K Row
Andre 6:50 (Club Record)
Deadlift 1RM
Jessica B. 240 - PR
Nina 215 - PR
Lyn 210 - PR
Andrea L. 200 - PR
Rebecca R. 165 - PR
AJ - 400 - PR
Andre - 350 - PR
Daniel - 340 - PR
Su - 340 - PR
John - 305 -PR
Alex 250 - PR
Daniel - PR
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Example: For "Tabata Something Else"
Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
3 rounds
50 squats
21 pull ups
21 bar dips
95# power cleans
29:15
I look forward to being able to do this with hang power cleans and muscle-ups. IT WILL HAPPEN.
3 rds. squats,pull ups, dip, and 95 lb. power cleans, 35:27 better ROM on Dips (but not as good as Prasana)1st time on Bumper Plates, but I gently put my bar down at the end instead of throwing it down with disdain. This omission haunts me.
Bill, were you, perhaps, an English major? You have a way with the written word...
Option "B" in 16:20. 35# KB for everything. Was sad I missed class this morning, but it was still good to get the workout done. :-)
like hell it's a 13 min workout (re:video above).
20:45 rx (need to learn to do the cleans unbroken. muscle ups in sets of 5 & 2)