CrossFit East Bay WOD 081109
Ev Almost Triple Bodyweight 30 meter Sled Drag (330# @ 115#)
WOD 081109
11AM:
1: One Mile Run
2: Max Rep Pull-Ups
-Advanced: C2B Pull-Ups
-Intermediate: Pull-Ups
-Beginner: Jumping Pull-Ups
3: 400 Meter Run
4: Max Rep Push-Ups
5: Max Rep Kettlebell Swing
-Advanced: 2P/1.5P
-Intermediate: 1.5P/ 1P
-Beginner: 1P/.75P
Post performances to comments.
Noon O'Clock
In 20 minutes perform maximum possible rounds of:
5 C2B Pull-Ups
10 Kettlebell Snatch 1.5P/1P
15 Double-Under
Post number of rounds completed to comments
9 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.
RE: Yesterday's best performance of the day. Emily got 100# clean and jerk TIMES THREE! I'm quite certain that she will be lifting much more than that in short order. She's incredibly strong, coordinated and just looks like a natural at Oly lifts. Good work, Emily.
Found item: Ipod at front desk at IronWorks. It may have been there before the CrossFit classes, but just in case.
Coach Lewin: These were some kick-ass classes. I suspect I'll be laid out for a few days. These were some high energy classes too.
All:Good turn out, fantastic effort and great energy!
Congrats Polly on those kipping pull-ups. Looking good :0)
8:03 mile (PR).. if the times keep dropping like this, I'll catch up to Alex one of these days... NOT!
9 c2b Pullups
400m run (PR - ahead of Daniel :-)
23 Pushups (not good)
22 KB swings 1.5P
6:27 mile, 18 c2b, 65 pushups, 25 2P swings
Max: for the 2nd workout, is the 10 snatches each hand or total, and can you switch hands?
1 Mile Run - 8:16
C2B Pullups - 21 (pr)
PushUps - 40
1P KB Swing - 30
12Noon
8 rounds +5 Pullups (12kg kettlebell)
Finally able to do consecutive double-unders again.
mile: 5:57 (PR)
kipping pullups: 10 (boo!)
c2b deadhangs: 8
pushups: 30
KB swings: 30
5:54 mile; 11 C2B; 22 push ups; 8 2pod KB. I looked up my 400m time from when we ran in August. my fastest was 1:08 and rebecca did 1:31
11:11 mile (a PR - pitiful as it is)
19 Jumping Pullups
2:08 400m - not a PR, but close
24 Pushups (woo hoo!)
16 extremely half-hearted 12kg KB swings.
noon wod done on tue: 11 rd + 5 c2b