CrossFit East Bay WODs @ Ironworks 090103

By Maximus on January 2, 2009 9:16 PM | | Comments (9)

banned-again.jpg

Extremely interesting Main Site discussion re: above picture

WODs 090103

11AM & Noon

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Compare to: 080411

Post total reps from all 32 intervals to comments.

3 PM Firebreathers (Advanced; not suitable for beginners)

Skill Work:

Double-Under
Handstand Push-Up
C2B Pull-Up

Throwdown:

For Time:

100 Reps Kettlebell Swing 2.0P/1.5P (sub Dumbbell Swing 70#/55#)

Post time to comments.

All four Firebreather WODs this month will be in the same format (For Time: 150 reps...) The Woman and Man with the shortest cumulative time will be the months winner, and will occupy the champions box on CFEB for the following month.

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9 Comments

By james c on January 3, 2009 2:35 PM

c2b 4 (started at 8)
push up 7 (started at 10 or 12)
sit up 12 (started at 16)
squat 15 (started at 16)

MT
By DanielAuthor Profile Page on January 3, 2009 6:11 PM

Tabata score: 29

C2B: 5-5-5-5-5-4-4-4
PU: 8-8-8-8-7-7-6-5
Situp: 10-10-10-10-10-10-10-10
Squat: 10-10-10-10-10-10-10-10

100 2-pood swings: 12:41

2 WODs in a day (one advanced) may not be sustainable.

MT
By cherylAuthor Profile Page on January 4, 2009 9:06 AM

my score was 32 (sorry Max, I miscounted earlier)
pullups- 3
pushups- 7
situps- 10
squats- 12


Jim was 39
pullups- 7
pushups- 4
situps- 13
squats- 15

By james c on January 4, 2009 12:52 PM

2pd swing x100: 9:15 (last 20 took about 2 min)

By Polly on January 4, 2009 1:00 PM

100 1.5 pood kettle bell swings 9:20

MT
By MaximusAuthor Profile Page on January 4, 2009 2:55 PM

100 2P KB Swing 7:11. Painful. Doing a set of 20 at the beginning was a huge mistake. This could be done in under 5:00, by doing 10 every 30 seconds.

By Elaine on January 4, 2009 4:47 PM

Firebreather 1.5P Swings x 100 = 15:04

MT
By JimAuthor Profile Page on January 4, 2009 5:41 PM

2p Swings x 100 = 9:20
Sore already

MT
By ericAuthor Profile Page on January 6, 2009 12:20 AM

2p Swing X 100 = 10:00

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This page contains a single entry by Maximus published on January 2, 2009 9:16 PM.

CrossFit East Bay WOD @ GWPC 090102: 30 Day No-Sugar Challenge was the previous entry in this blog.

CrossFit East Bay WOD @ Ironworks 090104: Overhead Squat 15-5-5-5 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.

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Recent Comments

eric on CrossFit East Bay WODs @ Ironworks 090103 : 2p Swing X 100 = 10:00
Jim on CrossFit East Bay WODs @ Ironworks 090103 : 2p Swings x 100 = 9:20 Sore already
Elaine on CrossFit East Bay WODs @ Ironworks 090103 : Firebreather 1.5P Swings x 100 = 15:04
Maximus on CrossFit East Bay WODs @ Ironworks 090103 : 100 2P KB Swing 7:11. Painful. Doing a set of 20 at the beginning was a huge mis
Polly on CrossFit East Bay WODs @ Ironworks 090103 : 100 1.5 pood kettle bell swings 9:20
james c on CrossFit East Bay WODs @ Ironworks 090103 : 2pd swing x100: 9:15 (last 20 took about 2 min)
cheryl on CrossFit East Bay WODs @ Ironworks 090103 : my score was 32 (sorry Max, I miscounted earlier) pullups- 3 pushups- 7 situps-
Daniel on CrossFit East Bay WODs @ Ironworks 090103 : Tabata score: 29 C2B: 5-5-5-5-5-4-4-4 PU: 8-8-8-8-7-7-6-5 Situp: 10-10-10-10-10
james c on CrossFit East Bay WODs @ Ironworks 090103 : c2b 4 (started at 8) push up 7 (started at 10 or 12) sit up 12 (started at 16) s