CrossFit East Bay WODs @ Ironworks 090103
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.
Categories
WOD9 Comments
Links
CrossFit FAQ
CrossFit East Bay Family Tree
Ancestors
CrossFit HQ
CrossFit Black Box NYC
CrossFit Virtuosity
CrossFit Oakland
Decendents
CrossFit Nittany
CrossFit Mariner Square
CrossFit True Blue (Grenada)
Friends
Sweatin & Snackin (Ynez)
Recommended Products:
c2b 4 (started at 8)
push up 7 (started at 10 or 12)
sit up 12 (started at 16)
squat 15 (started at 16)
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.
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
2pd swing x100: 9:15 (last 20 took about 2 min)
100 1.5 pood kettle bell swings 9:20
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.
Firebreather 1.5P Swings x 100 = 15:04
2p Swings x 100 = 9:20
Sore already
2p Swing X 100 = 10:00