CrossFit East Bay WOD @ GWPC 081128
"Keystone CrossFit": 10 athletes, when presented with two choices (5K or 10K) manage to run seven different distances ranging from 5K to 15K+ at Redwood Regional Park. Bonus: directions to trailhead were wrong!
WOD 081128
"Man Overboard" (Thanks to CrossFit NYC AKA "Black Box" and CrossFit Virtuosity)
2 rounds for time:
Perform one of the following exercises for each athlete present:
- Row (total row=5K)
- Tire Flip
- Push-Up
- Wall-Ball
- Deadlift 185#/135#
- Sandbag Push-Press 65#/45#
- Pull-Up
- Jumping Ring Dip
- Sandbag Clean 65#/45#
- Back Squat 135#/95#
- Push-Up
- Ball Slam 20#
- Burpee
- Double-Under
- Air Squat
Workout:
This is a Version of "Man Overboard" from CrossFit NYC Black Box.
The rower is the 'pace car'.
The time it takes to row is the time you have to do each movement.
Upon completion of the row, the rower yells out "Man Overboard" and the coach calls "Rotate" or "Switch", everyone then moves to the next station.
There is no rest in this workout: as soon as the Coach calls "Rotate" you may start the next exercise. Total score is total reps completed. The row does not count towards points. If you are trying for the highest score, you want to row as fast as possible to prevent others from being able to complete a lot of reps. However the trade-off in metabolic capacity of going full-bore must be considered as well.
Post total reps to comments.
8 Comments
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is this at 6pm?
and how on earth does a "jumping ring dip" work?
Yes that is a good time for a trail run, although I did not see how steep this one was. If it was anything like the 10K it's awesome.
Jumping Dip is like Jumping Pull-Up.
Received this from Prasanna who is in India.
"Thanks so much! I meant to drop a line to you and CFEB gang before leaving (and after) but it's just been a little busy trip so far. Things are fine where I am (city of Hyderabad) although people are bit rattled by the terrorist attacks. Terrorism is not new to India and I am sure we'll bounce back very quickly, but there is a sense of new worry because of the new style of attacks and how well it was planned and executed. And I hope that violence will not break out on streets between religious groups and make it worse. It can get tense in certain parts of the city (and country).
Hope all's well back home. And happy thanksgiving!
As one with an impressively weak sense of direction, I am a little relieved that I was not the only one to get lost. I would love to do trail runs w/ the CFEB crew again. However, on this particular day, my ass was cold and dragging and my legs felt like they each weighed 200 lbs. My run was brutal and not so fun. The smell of the dirt and trees, seeing the turnout of folks willing to come out and do this, and watching my dog go nuts made it all worth it, though.
hello all,
Hello from India! Sorry to have missed out on all the fun in the park, but I am running the Hyderabad 10k tomorrow (http://www.hyderabad10k.com/) so wish me good luck. It won't be as pretty as the redwood park, but my sisters, nephews, nieces and friends will be there so it should be fun (if it doesn't rain that is!). Hope everyone's had a good thanksgiving!
prasanna
Hey Prasanna,
Send Max some pictures of the 10K and the family.
Hi Prasanna!
Glad you are well, and things where you are are OK for now. Have fun with the 10k and YES! send pictures please :-D