CrossFit East Bay WOD 081113

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brendan-demo.jpg


WOD 081112

5PM

Power Clean 2-2-2-2-2-2-2


6PM

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Burpees (Reps)
Pull-Ups(Reps)
Inverted Burpees (Reps)
KB Swings 1.5 P/1.0P (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

Add your points and post them to comments.

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9 Comments

117 - in 2 rounds - all regular burpees and jumping pullups

176 RX. The inverted burpees killed me on this one. I only got ten total!! :-(

193 - did regular instead of inverted burpees. yay!

38 people in 6PM class. That's a PR for me as a coach. I think we need more classes, or maybe a sign-up sheet, or both.

What about capping your classes at a certain number? I am hesitant to say this because I am often late, but I think it really might benefit the group overall. Don't the yoga classes at BIW do this? It was so cool to see so many people there yesterday, but 40 in that room is a bit much!! :-)

Show Paul and Lynn the numbers and push for more classes. Regardless of the venue, people will show up (though folks seem to attend BIW more). Honestly, if you had daily classes at BIW, they would all be well attended and there would be less sardine-in-a-can classes, both. I really wish there was another room so there could be simultaneous classes going on at once. That room full of spin bikes is a waste of space. (I know I'll be flogged for saying that, as some of you love the spin class.)

Paul and Lyn know the numbers. Both are amenable to adding classes, probably in the new year.

I might have to stop offering two options, unfortunately, in order to be able to break up the classes. ie no more OLY followed by metcon.

I vote for more classes and possibly split classes. At least for the instruction portion of the class. I would be happy to help out however I can.
And it was 185 x2 for the power clean. LOL.

Leon - fixed. We should talk about your availability so I can find out if Touchstone is interested in have a co-coached class.

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2012
1RM Front Squat Fabien: 405

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About this Entry

This page contains a single entry by Maximus published on November 12, 2008 9:09 PM.

CrossFit East Bay WOD @GWPC 081112: "Broomstick Mile" was the previous entry in this blog.

CrossFit East Bay WOD @ GWPC 081114 is the next entry in this blog.

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