CrossFit East Bay WOD @ GWPC 081114
WOD 081114
For time:
Run One Mile
100 Deadlift 135#/95#
200 sandbag push-jerk 45#/ 35#
300 Jumping Pull-Ups, middle finger 12 inches above bar/ring @ maximum reach
Run One Mile
If you have body armor or a 20# weight vest, wear it. You may do the movements in any order.
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WOD13 Comments
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Classes daily:
SCHEDULE
Mon-Th 5:15 & 6:15PM
Friday 6:15PM
Weekends Noon: Ironworks
Unlimited Classes + Touchstone Gym Membership $67.00 per month. $100.00 initiation fee, no contract. Drop-In $12.00
Personal Training: $65.00 per hour (package discounts available). Use fee applies for non-members at GWPC. 510.910.2919
Unlimited Classes + Touchstone Gym Membership $67.00 per month. $100.00 initiation fee, no contract. Drop-In $12.00
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Trainers/Maximus
Trainers/Daniel
CrossFit East Bay at GWPC *
520 20th Street
Oakland CA
94612
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* Weekend classes at nearby sister facility, Ironworks
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About this Entry
This page contains a single entry by Maximus published on November 13, 2008 9:58 PM.
CrossFit East Bay WOD 081113 was the previous entry in this blog.
CrossFit East Bay WOD 081115 is the next entry in this blog.
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Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.Recent Comments
Bill on CrossFit East Bay WOD @ GWPC 081114: one hour six minutes plus, 16lb+ vest
james c on CrossFit East Bay WOD @ GWPC 081114: 47:50 (treadmill, no vest, push jerk kind of looks like push press)
Rebecca Ralls on CrossFit East Bay WOD @ GWPC 081114: Notice for Anyone who is not on Facebook: A few of us are going to go see Quant
Ev on CrossFit East Bay WOD @ GWPC 081114: Egrets on fire? Oh noes! Tragic.
Maximus on CrossFit East Bay WOD @ GWPC 081114: Actually there were two issues: egress in a fire structural integrity of the r
Ev on CrossFit East Bay WOD @ GWPC 081114: Since he has not responded, I'll tell you what Max said: zoning issues. Maybe t
Daniel on CrossFit East Bay WOD @ GWPC 081114: Oh noes! I hope it's not because of anything we did, though to be honest I'm no
Ev on CrossFit East Bay WOD @ GWPC 081114: re: Alex- you will get your wish. We have been officially kicked off of the roof
Maximus on CrossFit East Bay WOD @ GWPC 081114: Ev - I'll bring the bike lights. James - great deep squat clean. Alex- you wil













I feel like a hamster when we run around the skylight! can we amend the WOD to include the stairs and run around the block?
I'm with Alex. If we run together, it shouldn't be too bad (though I can't run at Alex's pace). It gets dark pretty early and that neighborhood is kinda sketch. Can I use your flashing bike light, Max? I'm actually serious.
Please check out the crossfit redding webpage when you get a chance, they were nice enough to compliment me on some form during a seriously assy WOD.
200m run/walk w/45lb bumper overhead
then 5 rounds of
5 muscle ups/ring dips/ or dips
10 95# squat cleans (UGGGG!!!!)
15 double unders
200 m run/walk w/45lb bumper overhead
28:03
Everyone else in class finished at least 5 minutes earlier than I did due to using less weight or reps or just by being a much better crossfitter than I am, but every single one of them stuck around and cheered me on through my last shitty round of squat cleans.
My point is this...CF Redding is just like CFEB, hard as hell workouts and genuinely nice people. If you're ever in the area, check em out, you won't regret it.
Ev - I'll bring the bike lights.
James - great deep squat clean.
Alex- you will get your wish. We have been officially kicked off of the roof, but this will have a few benefits, even though it's a bummer.
We will be using the small inside area in the back of GWPC + the parking lot
- Runs will be outside
- Rower will be next to weights
- We will gain an assisted pull-up machine
-shelter from the elements
- we will reposition the pull-up bar lower
- You will all have access to a proper CrossFit area at all hours were you won't have to compete for equipment with people who think you are nuts.
re: Alex- you will get your wish. We have been officially kicked off of the roof, but this will have a few benefits, even though it's a bummer.
What? Wow. Huh???
Oh noes! I hope it's not because of anything we did, though to be honest I'm not too broken up about it for the next couple months. It was REALLY nice up there in the summer, though, so that sucks.
The parking lot area kinda makes more sense, anyway.
Since he has not responded, I'll tell you what Max said: zoning issues. Maybe the neighbors got tired of looking at our sweaty bodies too. LOL. Frankly, I was kind of surprised we were allowed up there, between the crazy dark and steep stairs and the possibility of falling through a window or off of the roof. It never felt totally "safe," which was at least partially what made it such a cool space.
Actually there were two issues:
egress in a fire
structural integrity of the roof. They wanted x-ray telemetry or some such thing that would have cost 10K. Simply cannot afford it.
Egrets on fire? Oh noes! Tragic.
Notice for Anyone who is not on Facebook:
A few of us are going to go see Quantum of Solace - the new James Bond film - @ the Grand Lake Theatre tomorrow (saturday) at 7:15.
All are welcome to join us if you don't already have some prior commitment. Who knew the Crossfit Crew were such a busy bunch!
47:50 (treadmill, no vest, push jerk kind of looks like push press)
one hour six minutes plus, 16lb+ vest
63:40 RX