CrossFit East Bay Xmas WOD 081225

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WOD 081225

1PM-2:30PM

LOCATION IS HERE (Oakland)

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

Categories

,

7 Comments

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

Schedule/Rates

Classes daily:
SCHEDULE
Mon 5/6PM
Tue 6PM
Wed 5/6PM: Ironworks
Thursday 5/6PM
Friday 6PM
SatNoon/1PM: Ironworks
Sun 11/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

Contact/Location

info@crossfiteastbay.com

Trainers/Maximus
Trainers/Daniel

CrossFit East Bay at GWPC *
520 20th Street
Oakland CA
94612
Map Page

* some classes at nearby sister facility, Ironworks

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About this Entry

This page contains a single entry by Maximus published on December 24, 2008 2:54 PM.

CrossFit East Bay WOD @ Ironworks 081224: "Cindy" or "Mary" was the previous entry in this blog.

CrossFit East Bay WOD @ GWPC 081226 is the next entry in this blog.

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Recent Comments

james c on CrossFit East Bay Xmas WOD 081225: 5 burp-10 ring row-15 dd: 14 rd + 5 ring row rx
Elaine on CrossFit East Bay Xmas WOD 081225: 10 rounds + 5 burpees The ring rows were ugly. Ev - thanks for the great class,
prasanna on CrossFit East Bay Xmas WOD 081225: Hello all, Just wanted to wish everyone a wonderful, merry Xmas and a great new
Daniel on CrossFit East Bay Xmas WOD 081225: Merry Christmas, everybody! Guess what? We got new jumpropes. :D 5.17k run,
Maximus on CrossFit East Bay Xmas WOD 081225: Upon reflection, I would say your first instinct was better: 5 Burpee 10 Ring R
Ev on CrossFit East Bay Xmas WOD 081225: James: boy I walked right into that one. Please excuse my rookie move and pleas
james c on CrossFit East Bay Xmas WOD 081225: how do you set up the ring rows? (ie how far should your body be off the ground