CrossFit East Bay WOD @ Ironworks 090329
Polly on the way to her #1 performance at "OPD".
WOD 090329
11 & Noon
10 rounds for time:
10 Pull-Up (Men C2B)
15 Push-Up
Post time to comments.
1PM - Firebreather (Advanced)
Throwdown:
AMRAP* in 90 seconds: Box Jump 24"/20"
AMRAP* in 90 seconds: Jumping C2B Pull-Up
AMRAP* in 90 seconds: Kettlebell Swing 1.0P
AMRAP* in 90 seconds: Walking Lunge Steps
AMRAP* in 90 seconds: KTE (Knees-To-Elbows)
AMRAP* in 90 seconds: Back Extensions
AMRAP* in 90 seconds: Push-Press 45#
AMRAP* in 90 seconds: Wall-Ball 20#/14# 10" Target
AMRAP* in 90 seconds: Burpees
AMRAP* in 90 seconds: Double-Unders
In this workout you move immediately from station to station for good score upon a call of "rotate" from the coach. There is no rest between movements. You may start at any station.
*As Many Reps As Possible
Categories
Firebreather Throwdown , WOD0 TrackBacks
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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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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.
Nice work Polly, and congrats to the CFEB crew for keeping all the reps legit (OK Gita might have let me slide on two or three reps, gotta stop doing that!).
That is a great shot of Polly... awesome, awesome work you guys!!
Great work, Polly. You really put it all out there. To Max and the whole CFEB crew, thanks for coming by for the OPD event.
Think i'm sitting out today. My left elbow is not liking me right now :o( Might come in and do some lower body stuff later.
On a more positive note, my back is feeling pretty good and my abs are sore. I think my technique was decent with the deadlifts yesterday :o) Yeay for not being crippled!
CFEB and Max, thanks for coming out to support the OPD! Excellent work Polly!
Nicole
CFO
Thanks for all of nice words (and pictures, even though I look ridiculous). I wouldn't have done that workout (mainly those terrifying deadlifts) without you all motivating me! I think we all rocked it pretty well and definitely found some things we need to work on. Awesome job everyone, I think we contributed to something good as well, which was really the point.