CrossFit East Bay WOD @ GWPC 100209

By Maximus on February 8, 2010 9:18 PM | | Comments (5) | TrackBacks (0)

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CrossFit East Bay WOD @ GWPC 100209

2009 Norcal Regional Qualifier WOD "A"

Workout A*

For time:

Row 500m (sub 400 meter run)
30 Burpees
10 Shoulder-to-Overhead (Men: 165#, Women: 95#)

It's up to you to decide on the technique to employ for the shoulder-to-overhead movement (shoulder press, push press, push jerk, etc.). Efficient technique will be rewarded.

Scaled Version:

Row 500m (sub 400 meter run)
30 Burpees
10 Shoulder-to-Overhead (Men: 105#, Women: 65#)

* There will be a ten-minute cap for this workout.

There is an additional rower upstairs that can be brought down - it must be returned.

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5 Comments

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By Ynez on February 9, 2010 8:53 AM

I'm traveling for a few days but I want to try it when I get back. Last year I did 75# in 7 min or so. Let's see how it goes at 95#.

MT
By BrandonAuthor Profile Page on February 9, 2010 4:08 PM

FYI Raph did this one in about 7:30 last week within 15 minutes of doing WOD B (max reps MUs/185# cleans in 10 min, minimum 10 of each).

Raph you're on an impressive run lately my friend...

By Elaine on February 9, 2010 8:49 PM

5:35 Scaled 65#
It felt good physically do a WOD because I only did them mentally while laying on the beach last week.

MT
By BrookeMAuthor Profile Page on February 9, 2010 9:37 PM

5:11 RX.
I think I went a little easier on the burpees to pace myself to finish strong in the push press. It felt good though.

MT
By ZachAuthor Profile Page on February 10, 2010 7:01 PM

4:49 SC 105#. Felt good; would have liked a version between this and 165#.

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This page contains a single entry by Maximus published on February 8, 2010 9:18 PM.

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Recent Comments

Zach on CrossFit East Bay WOD @ GWPC 100209: 4:49 SC 105#. Felt good; would have liked a version between this and 165#.
BrookeM on CrossFit East Bay WOD @ GWPC 100209: 5:11 RX. I think I went a little easier on the burpees to pace myself to finish
Elaine on CrossFit East Bay WOD @ GWPC 100209: 5:35 Scaled 65# It felt good physically do a WOD because I only did them mentall
Brandon on CrossFit East Bay WOD @ GWPC 100209: FYI Raph did this one in about 7:30 last week within 15 minutes of doing WOD B (
Ynez on CrossFit East Bay WOD @ GWPC 100209: I'm traveling for a few days but I want to try it when I get back. Last year I d