CrossFit East Bay Xmas WOD 081225
WOD 081225
1PM-2:30PM
AMRAP* In 20 Minutes of:
5 Burpees
15 ring-rows
20 Double-Unders
Finisher:
50 Team Med-Ball Sit-Ups for time.
WOD created and guest coached by Ev R. who plans to get her CF L1 Certification this year.
*As Many Rounds As Possible
7 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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Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
how do you set up the ring rows? (ie how far should your body be off the ground at full arm extension)
James: boy I walked right into that one. Please excuse my rookie move and please refer to this video for progression of difficulty for ring-rows. Let's call the third version (the hard one) rx:
http://www.youtube.com/watch?v=9hQDr0v3Ceo
The problem w/ ring rows and discussing a standard is that people's bodies are different (shorter/longer limbs and torsos), but as you know and as you can see from video, a height that allows you to put your feet farther forward and the rings low, which results in your body being closer to horizontal is the hardest.
Also, I didn't mean to say push-ups *OR* ring-rows; these are not comparable b/c one is push and one is pull.
So, since Max said that this seemed too easy as I first proposed it, I'll say both ring-rows and push-ups. We won't do push-ups on rings in class b/c we won't have enough rings (unless there's a very small turnout).
Here's the wod w/ slight modification. Enjoy and happy holidays.
As many rounds as possible in 20 minutes:
5 Burpees
10 push-ups
15 ring-rows
20 Double-Unders
Upon reflection, I would say your first instinct was better:
5 Burpee
10 Ring Row
15 Double-Under
will be interesting.
Putting push-ups on top of burpees is a whole lotta push on top of yesterdays push-ups.
If you still want to change it let me know.
Merry Christmas, everybody! Guess what? We got new jumpropes. :D
5.17k run, 28:37. Only got a little lost.
Hello all,
Just wanted to wish everyone a wonderful, merry Xmas and a great new years! Happy Holidays!
prasanna
10 rounds + 5 burpees
The ring rows were ugly.
Ev - thanks for the great class, excellent workout and donut holes. I look forward to more of your WODs. Too bad there was no video of Max throwing the med ball so hard that I was sliding across the room. Hysterical.
Hope everyone had a wonderful Christmas with lots of friends, family, food and new Crossfit toys.
5 burp-10 ring row-15 dd: 14 rd + 5 ring row rx