CrossFit East Bay WOD @ Ironworks 090211: "Cindy" or "Mary"
Wednesday 090211
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 081224.
CrossFit 2009 Affiliate Gathering, CrossFit Certification Seminar - CrossFit Montclair, CrossFit Level 2 Certifications - CrossFit Central and CrossFit Training Center
2009 Affiliate Gathering: "The Evolution" by CrossFit by Overload - video [wmv] [mov]
"Muscle-up Progression" by Jeff Tucker, CrossFit Journal Preview - video [wmv] [mov]
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Example: For "Tabata Something Else"
Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
made up for the firebreather on sunday, 135,165,185,fail,fail b/w @156.
Got it Aaron - you might want to use your name, I had a hard time figuring out who this was - also please post FBT to the original post (Sunday's) for record keeping ease. I'll call you about Games if I don't see you tonight.
I am hoping to make the 6pm class, although work may have other plans for me. Aaron talked me into doing todays workout on Monday (supposedly a rest day), I think I got 18 rounds C2B, he got 20 C2B. Max, I am pretty sure Aaron is coming after your weighted Murph record tonight. In fact I think he is coming after all of them. Time to step it up folks.
My Murph time is respectable. I would not be shocked to see someone beat it at all. 53:46, I believe.
Cindy: 16 rounds + pullups
Cyndy: 15 rounds + pullups (not rx)
Better watch out Elaine on the last mile of Murph. I'll be noisy freight train catching up to you.
Cindy 11 rounds.
Managed to do one HSPU today. Well, almost - about 3/4 of it. Yay!
Did Mary
7 rds + 7 pistols
Mostly RX, used the wall to steady myself for the pistols. HARD.
11 rounds in 16 minutes. shoulder died in round 11 and I took a DNF. Happy with 11., all things considered because I went hard all 11 rounds. Squats were the strongest leg. My arms feel like jelly...
10 Rounds + 7 Pushups
Matched my PR - better form this time.
I am pretty sure that Alex beat Max's Murph the last time we did it at GWPC, with weight vest and C2B. I think it was in the high 40s, but neither of us wrote it down.