CrossFit East Bay WOD @ BIW 090530
Schedule:
11AM Throwdown @ CF One World
Our "A" Team, Gita, Andy, Alex, Myself, Elaine, Apollonia will be the official team for this throwdown: Freddy has stated that affiliates who want to put together a team to do it for "fun" afterward, may do so. I think it would be great if we could get another team of six to do it. Of course everyone is welcome to come down and watch. Meet BIW 9:45 for carpool.
Description from Freddy:
Each team will have six members. Two of the members must be female. Our goal for this Challenge was to have workouts that have no standards of movement. The workouts are almost totally task driven. So here is a brief description of the first workout:
Their are two stages. Three team members must do the first stage, and the other three team members must do the second stage.
First stage: Three team members will move 50 45# bumper plates and 50 25# bumper plates a distance of 70'. The bumpers must be carried. They can not be rolled. Only two people may be moving weight at a time. Once all the weight is moved, the second stage may begin.
Stage two: The second three team members will jog together approximately 300m to a set starting point. Once all three team members reach the designated starting point, they will move three 100# 6' tall heavy bags 800m. The heavy bags cannot be dragged. They may be picked up and put down as many times as necessary. You may move them one at a time or all three at a time. Choice is yours.
The workout is complete when all three heavy bags travel 800m. The top four teams will then complete a second workout, which we will leave as a surprise. I promise you it is a cool workout.
This will be a great event! Many of you are planning on bringing food and assorted snacks. Please do! Crossfit One World will supply beer (of course) and water for the after workout social. Also, if anyone (other boxes included) wants to put a second team together afterward and attempt either workout, we will set it up!
3PM
WOD @ GWPC
Flex Strength Day:
Everyone: Max double-unders + 100 double-unders for time.
Plus:
Option "A"
Overhead Squat 21-5-5-3-2-1
Bring bars and bumper plates if you have 'em.
or
Option "B" (Team CFEB and whoever else wants to)
Pick one or two slow or fast lifts or movements you need work on and do three-five work sets of each. Consult with me for guidance if needed. Alternate: Run 5K for PR.
Post lifts, loads, reps, etc. to comments.
Categories
Competition , WOD0 TrackBacks
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Congratulations, Team CFEB! FANTASTIC job winning the throwdown!