CrossFit East Bay WOD @ GWPC 101022
Fight Gone Bad

By Maximus on January 21, 2010 11:32 AM | | Comments (3) | TrackBacks (0)

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TRS 4 Comp tonight 6-10PM

Self-scoring roped climbing competition, lots of fun!

Come check out the Comp. There will be free pizza from Lanesplitter's, free beer, a great community of climbers, and a lot of fun at the first of the Touchstone Rope series comps.


WOD 101022

"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post score to comments.

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Competition , Events , WOD

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Fight Gone Bad.

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3 Comments

MT
By MaximusAuthor Profile Page on January 23, 2010 8:35 AM

Comp -

5.10a/b finished
5.11a/b second box

Had to wait over 90 minutes for two climbs, a bit much.

By Dan McCormack on January 23, 2010 2:02 PM

FGB: 254

By Dan McCormack on January 23, 2010 2:03 PM

FGB: 254

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Schedule/Rates

Classes daily:
SCHEDULE
Mon 5/6PM
Tue 6PM
Wed 5/6PM: Ironworks
Thursday 5/6PM
Friday 6PM
SatNoon/1PM: Ironworks
Sun 11/Noon: Ironworks


Unlimited Classes + Touchstone Gym Membership $67.00 per month. $100.00 initiation fee, no contract. Drop-In $12.00

Personal Training: $65.00 per hour (package discounts available). Use fee applies for non-members at GWPC. 510.910.2919

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info@crossfiteastbay.com

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CrossFit East Bay at GWPC *
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Oakland CA
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* some classes at nearby sister facility, Ironworks

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This page contains a single entry by Maximus published on January 21, 2010 11:32 AM.

CrossFit East Bay WOD @ GWPC 101021T-Shirt Order was the previous entry in this blog.

CrossFit East Bay WOD @ BIW 101023 is the next entry in this blog.

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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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Recommended Products:

Elite Rings

Stud Bar Pull-Up Bar

FitDay Nutrition Software

Purchase the Gymboss Interval Timer

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.

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Dan McCormack on CrossFit East Bay WOD @ GWPC 101022
Fight Gone Bad: FGB: 254
Dan McCormack on CrossFit East Bay WOD @ GWPC 101022
Fight Gone Bad: FGB: 254
Maximus on CrossFit East Bay WOD @ GWPC 101022
Fight Gone Bad: Comp - 5.10a/b finished 5.11a/b second box Had to wait over 90 minutes for two