CrossFit East Bay WOD @ GWPC 100219
Schedule of upcoming events:
Sat, Feb 20th, 11AM CrossFit Oakland:
THROWDOWN!
4 Rounds, 2.5 Minutes Each:
Run 200m
10 Thrusters @ 135#/95#
Max Burpees
1 minute rest between rounds. Scored by total number of burpees.
- Scaling available
CrossFit Classes at Noon and 1PM at Ironworks, as a courtesty, but I strongly suggest you attend the Throwdown instead.
Sat, March 6th, 11AM, GWPC
THROWDOWN!
TBA
Open to all local affiliate members. Free. Registration not required, however an email from local affiliates telling us how many folks you expect to show up would be appreciated. This event will start exactly on time and stay on schedule. Athletes not ready on time will be disqualified.
Two workouts:
For the first workout, Emphasis will be on unknown and unknowable, but the movements and time domain will be familiar. Rigorous movement standards will be enforced.
Scaling will be available, but the workout will not be announced in advance. Some, but not all, of the details of the workout will be announced Three minutes before the beginning of the workout: you will then have to decide whether to RX or scale it. The final details of the workout will be revealed sometime during the workout itself.
RX athletes will will go first. Scaled athletes will go as soon as the last RX athlete is done.
There will be a second workout for the top five female scorers to determine the winner, followed by a showdown of the top five male athletes. This workout will be announced in advance.
After the event we invite you to boulder with us as our guests. Bring rock shoes if you have them.
WOD 100219
100 Sun Salutations, CFEB style
Untimed
Categories
Competition , WOD0 TrackBacks
Listed below are links to blogs that reference this entry: CrossFit East Bay WOD @ GWPC 100219.
TrackBack URL for this entry: http://www.crossfiteastbay.com/mt/mt-tb.cgi/881
14 Comments
Leave a comment
Links
CrossFit FAQ
CrossFit East Bay Family Tree
Ancestors
CrossFit HQ
CrossFit Black Box NYC
CrossFit Virtuosity
CrossFit Oakland
Decendents
CrossFit Nittany
CrossFit Mariner Square
CrossFit True Blue (Grenada)
Friends
Sweatin & Snackin (Ynez)
Recommended Products:
max, anyway to have a link so i can watch the cross fit east bay guys and gals compete tomorrow? Think i'm gonna try the workout today so i will post with the results. anything over 0 and i will be pleased
joe - not sure about the link, but i think raph is gonna try the workout today too. check in with him and you guys might be able to partner up for it.
im going to be at gwpc sometime around 4:30 or 5 depending on when my boss allows me to leave the hell i'm currently experiencing, if anyone wants to give this a try
GWPC space will be limited in the 5PM time frame, as I have a private session there.
can i set up a bar outside or should i just go to iron works?
No problem.
i subbed 200m row for the run because i was at iron works. first round i broke the thrusters into 2 sets and didn't have a huge problem, leaving me with between 30-45 seconds i was able to do 14 burpees. second round the the thrusters were much harder and i only got 8 of them in the allowed time. i didn't bother doing anymore rounds and just did heavy front squats instead. total=14
i will be interested to see what the winning number is at the throwdown. if its anywhere close to 100 i will cry
GWPC Throwdown Workout:
Score: 12, 7, 1, 4 = 24 RX
Did the bloody workout in beat up skate shoes. NOT conducive for running, thrusters, or burpees. DON'T forget your shoes :oP
Strategy Suggestion: After the first round, consider intelligent way to handle thrusters. Try to break it up in sets such as 4,3,3 or whatever is feasible for you.
subbed of course:
200m
10kb front squat (36kg)
31" box jumps
42 reps
good stuff
Great wod....41 reps
Rob - Crossfit Delray Beach FL
scaled to 95 lbs on the thrusters and still only got 2 rounds and 4 burpees. This one was tough.
Did the comp WOD, scaled to 65# thrusters which allowed me to finish the workout.
Score: 7-4-2-0 = 13
30 burpees (13, 8, 7, 2). Scaled to 105# for Thrusters, which I felt was the right weight for me. tough workout.
11+4+2+3=20 burpees
Scaled: 45# bar thrusters