CrossFit East Bay is proud to announce that we have been certified as one of the brand-new Ball-Fit by CrossFit Affiliates!

The newest research shows that heavy compound multi-joint movements that involve the whole body such as Deadlifts and Snatches, as well as such movements as pull-ups, dips and muscle-ups, while decent in terms of building fitness pale in comparison to the results attainable by the mighty SWISS BALL!

Gregg Glassman has recently teamed up with renowned Exercise Scientist Dr. Anna Recksiek to take advantage of this amazing fitness revolution.

WOD 100401

For time:
100 Swiss Ball Back Extension
100 Swiss Ball Balance
100 Swiss Ball Butt Lift
100 Swiss Ball Hip Extension
100 Swiss Ball Ab Roll
100 Swiss Ball Ball Rotation (2# ball)
100 Swiss Ball Twist

Set up a Swiss Ball and storm through for time!

Back Extension Position the ball under your hips and lower torso with the knees straight or bent.  With hands behind the head or behind back, slowly roll down the ball.  Lift your chest off the ball, bringing your shoulders up until your body is in a straight line.  Make sure your body is in alignment (i.e., head, neck, shoulders and back are in a straight line), your abs are pulled in and that don't hyper-extend the back.

Ball Balance Position the ball under your abs and hips, hands on the floor and legs straight and off the floor.  Hold that position, keeping your body in a straight line, abs pulled in.  Working to stay balanced, slowly raise your right arm out to the side, taking care not to roll or allow any part of your body to collapse. Hold briefly, lower the arm and repeat on the other side.

Butt Lift Lie on the ball with the head, neck and shoulders supported, knees bent and body in a table-top position.  Lower the hips towards the floor without rolling on the ball.  Squeeze the glutes to raise hips until body is in a straight line like a bridge.  Hold weights on the hips for added intensity and make sure you press through the heels and not the toes.

Hip Extension Lie down with feet heels propped on ball.  Keeping abs tight, slowly lift your hips off the floor (squeezing the glutes) until body is in a straight line.  Hold for a few seconds and lower.  For added intensity, lift the hips and then take one leg off the ball, hold for a moment and lower.

Ab Roll Place your hands on the ball in front of you, arms parallel.  Pulling your belly button towards your spine and tightening your torso, slowly roll forward, rolling the ball out as far as you can without arching or straining the back.  Push the elbows into the ball and squeeze the abs to pull the body back to start.  Avoid this move if you have back problems.

Ball Rotation Lie with ball under shoulders and lower back and hold a light-medium medicine ball over the chest.  Hold your body in a straight line from hips to knees.  Tightening your glutes and abs, slowly twist your body to the left, sweeping med ball parallel to the floor, then back up, repeating on the other side.  Watch your knees on this move and allow them to turn naturally with the body so you don't injure them.

Ball Twist Get into a pushup position with the feet on either side of the ball (turning your ankles so that you are hugging the ball).  Hold body in a straight line with abs pulled in, hips straight and hands directly under shoulders.  Slowly rotate the ball to the right while trying to keep your shoulders level, then to the left.

WOD 100331

50 KB Swing 1.5/1.0P
50 Push-Ups

5 Rounds
12 Pull-Ups
7 KB Push-Press left 1.5/1.0P
7 KB Push-Press right 1.5/1.0P

50 Burpees
50 Push-Ups
Run 800 Meters

Post time to comments.

Please join me in congratulating Brooke Meredith on qualifying for the CrossFit Southwest Regional. She came in 17/20 of those competing for the top spots to move on to the Regionals.

Affiliate Cup information will be available this week.

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WOD 100330

Work up to a 5RM in the Back Squat.

Subtract 60 pounds from your 5RM and perform 20 reps.

Use spotters and/or dump off your back.

Followed by:

30 Burpees
Run 800 Meters
30 C2B Pull-Ups

Preliminary results from NorCal Sectional:

Brooke Meredith: 20/125; (place in Regionals not yet confirmed).
Jenn Tse: 62/125

Raphael Dozzi 27/278
Dave Katz 67/278
Andy Matthews 126/278
Maximus Lewin 157/278
Matthew Feucht (16YO) 159/278

We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.

Of course this is also a great opportunity to hang out and get to know your fellow CFEB'rs as well!

Day One Sectional Placings (preliminary and subject to change):

Brooke Meredith 6/124
Jenn Tse 17/124
Ynez Arce 82/124

Raphael Dozzi 32/278
Matthew Feucht (16 YO) 134/278
Maximus Lewin 144278
Andy Matthews 149/278
David Katz 155/278
Jiro Nakamura 193/278
Brandon Charles DNS

For those not attending the NorCal Sectional, there WILL be class: Noon only.


WOD 100328

Three rounds, each against a two-minute thirty second clock:

21 Deadlift 185/135
Max Rep Burpees

Rest thirty seconds between rounds.

Post burpees completed to comments.

Failure to get one Burpee in any round = DNF

For those not attending the NorCal Sectional, there WILL be class: Noon only.

WOD 100327

Two rounds, each against a six-minute clock:

Run 800 Meters
Max Rep Kettlebell Swings 1.5P/1.0P

Post kettlebell swings completed to comments.

Failure to get one KB swing in either round = DNF

Indestructible Jump-Ropes

We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.

Of course this is also a great opportunity to hang out and get to know your fellow CFEB'rs as well!

WOD 100324

Press 5-5-5
Push-Press 3-3-3
Push-Jerk 1-1-1

Followed by:

4 rounds

50 Squats
50 Push-Ups

Post time to comments.

---

Sectionals competitors:

Row 1000 Meters @ 120% of PR*
Rest 5 Minutes
Row 1000 Meters @ 110% of PR
Rest 5 Minutes
Row 1000 Meters @ 105% of PR

*Example: best 1000 meter time is 3:45> convert to seconds> 225 seconds> 225(1.2)=270> convert back to minutes> 4:30. All of these times should be slower than your PR.

One of the core precepts of CrossFit is infinite scalability to any ability level. Doron has an injured shoulder and has been scaling to his ability level with one-arm workouts. Here we see him doing "One-Arm Grace" with a 2 Pood (32KG) Kettlebell.

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WOD 100223

3 rounds, each against a five minute/six minute* clock:

Run 800 Meters
Max Rep Deadlift 225/155

There is no rest between rounds. Failure to get any deadlifts in any rounds is a DNF.

Post number of reps to comments.

* Women

---

Sectionals competitors:

Against a 6-minute running clock:
Run 800m
Max rep overhead squats - Dowel

Rest 20 Minutes

Max rounds plus reps in 10 minutes of:
7 Thrusters Dowel
12 Kettlebell Swings 8KG or smaller Kettlebell
7 Jumping C2B Pull-ups

WOD 100322

"Fran"

21-15-9

Thruster 95/65
Pull-Up

15 minute limit.

2 heats of 12. 24 person limit for class. First come first served.

---

Sectionals Competitors:

GWPC, Noon (open to members, must be competent in movements, no scaling):

Norcal Sectional WOD "A"

Against a 6-minute running clock:
Run 800m
Max rep overhead squats (115/75lbs)

Scored by total number of overhead squats.

GWPC, 5:15PM (open to members, must be competent in movements, no scaling):

Norcal WOD "B"

Max rounds plus reps in 10 minutes of:
7 Thrusters (115/75lbs)
12 Kettlebell Swings (53/35lbs)
7 Pull-ups

---

The NorCal Sectional is happening next weekend, March 27-28. With nearly 400 athletes registered, this will be the largest Sectional competition by far.

All competitors will do two workouts on Saturday, exactly four hours apart. Some will start on Workout A and finish with Workout B, and some will do the opposite. Saturday workouts will be running from 9:00am to 5:20pm. Scaling will be allowed.

We'll be publishing standards, scaling options, and general information for competitors and spectators about a week prior to the competition. The Sunday workout will be published at a later date as well, prior to the competition.

Workout A
Against a 6-minute running clock:
Run 800m
Max rep overhead squats (115/75lbs)

Scored by total number of overhead squats.

Workout B
Max rounds plus reps in 10 minutes of:
7 Thrusters (115/75lbs)
12 Kettlebell Swings (53/35lbs)
7 Pull-ups

FULL LIST OF HEAT ASSIGNMENTS

Ynez Arce: "A" 1:40PM "B" 9:40AM
Brooke Meredith: "A" 2:40PM "B"10:40AM
Jenn Tse: "A" 3:40PM "B" 11:40AM
Raphael Dozzi: "A" 12:20PM "B" 4:20PM
Matthew Feucht: "A" 12:20PM "B" 4:20PM
David Katz: "A" 11:20AM "B" 3:20PM
Maximus Lewin "A" 11:00AM "B" 3:00PM
Andy Matthews: "A" 10:40AM "B" 2:40PM
Jiro Nakamura: "A" 10:20AM "B" 2:20PM

---

A note on pricing Via Mike Minium, NorCal Coordinator:

All,

I wanted to let you guys know that we'll be allowing spectators to bring another person for free over the weekend of the NorCal Sectionals, March 27-28, if they've purchased a spectator pass online. All they need to do is bring a printout of their receipt and we'll honor the two-for-one discount, which effectively drops the price of the spectator pass to $25 for the weekend.

Please let any of your membership, as well as other affiliates not included on this email, know about this change in spectator pricing.

Thanks,

Mike

We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.

Of course this is also a great opportunity to hang out and get to know your fellow CFEB'rs as well!

100320

Noon: WOD "A"

Two rounds:

Against a Six minute clock:

Run 800 Meters
Max Rep Pull-Ups

Score is total number of pull-ups

Post number of pull-ups to comments.

---

1PM: WOD "B"

AMRAP + reps in 10 minutes:

5 thruster 115#/75#
8 kettlebell swing 1.5P/1.0P
5 Overhead Squat 115#/75#
8 kettlebell swing 1.5P/1.0P

Post rounds plus reps completed to comments.

WOD 100318

Run 800 meters every 7 minute on the 7th minute for 21 minutes (4 intervals).

Post splits to comments.

WOD 100318

Norcal WOD "B"

Max rounds plus reps in 10 minutes of:
7 Thrusters (115/75lbs)
12 Kettlebell Swings (53/35lbs)
7 Pull-ups

WOD 100316

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Games Competitors, etc:

Norcal Sectional WOD "A"

Against a 6-minute running clock:
Run 800m
Max rep overhead squats (115/75lbs)

Scored by total number of overhead squats.

Scaling options for today's workout, courtesy of the CrossFit Brand X forums:

Big Dawgs
As Rx'd
women 65#

Pack
"Nancy"

5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps

women 35-45#

Puppies
"Nancy"

3 rounds for time of:
400 meter run
25-35 pound Overhead squat, 15 reps

Buttercups
"Nancy"

3 rounds for time of:
400 meter run
PVC pipe-25 pound Overhead squat, 15 reps

We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.

Of course this is also a great opportunity to hang out and get to know your fellow CFEB'rs as well!

WOD 100315

"Power Grace"

Ground to overhead, anyway, anyhow 135/95

Post time to comments.

Turkish Get-Up 5-3-3-1-1-1-1

Use Kettlebell, Dumbbell or Barbell (hardest). increase weight each time.

Post loads to comments.

Followed by "Isabel"

Old-School Style;

30 Squat Snatch for time 135/95

Barbell starts on the ground and goes overhead without touching the shoulders. Hip crease must pass below the top of the kneecap with the barbell held locked out overhead.

Post time to comments

WOD 100213

5 Rounds
5 Thruster 155/95
10 Burpee

Post loads to comments.

We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.

Of course this is also a great opportunity to hang out and get to know your fellow CFEB'rs as well!

WOD 100212

Front Squat 5-5-5

Post loads to comments

followed by:

21-15-9

Box Jump 24/20
C2B Pull-Up/Pull-Up

Post times to comments

Brooke on her way to victory at the CFEB Throwdown

WOD 100310

Deadlift 5-5-5

Post loads to comments.

Followed by:

3 rounds

Run 200 meters
12 kettlebell swings 2.0/1.5P
Max Rep Deadlift 225/155

each round is two and one-half minutes long. Score is number of deadlifts. Zero deadlifts in any round = DNF.

Post deadlifts completed to comments.

Press 5-5-5

Followed by:

21-15-9

Front Squat 105/65
Push-Press 105/65
Dead-Hang Pull-Up/C2B Pull-Up

Post time to comments

We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.

Of course this is also a great opportunity to hang out and get to know your fellow CFEB'rs as well!

Throwdown results:

Men
1) Dusty - CF San Ramon
2) Nabil - CF Sweat Shop
3) Kevin - CF Moxie
4) Raphael - CF East Bay
5) Sam - Diablo CrossFit

Women
1) Brooke - CF East Bay
2) Lacy - Diablo CF
3) Teryn - CF Solano
4) Helen - CF Sweatshop

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WOD 100307

Front Squat 5-5-5

Followed By:

21-15-9

Thruster 95/65
Burpee

Post time to comments

Final Format: Throwdown, Saturday March 6th, 10-2PM, CrossFit East Bay at GWPC, 520 20th Street, Oakland Ca.

RAIN OR SHINE - dress appropriately

10AM - registration, workout explanation, heat assignments

Event One:

11AM

30 Burpees
30 C2B Pull-Ups
30 Deadlift 275/185
Run 6.2KM
Max Rep Burpees
40 Minute limit

Score is number of burpees done after completion of run.

Staggered starts every 10 minutes in groups of 12 (scaled athletes go last)

1PM

Top 5 Male competitors:

AMRAP in 10 minutes of the complex:

5 Deadlift 135
4 Hang Clean 135
3 Thruster 135
2 Front Squat 135
1 Shoulder to Overhead 135

130PM

Top 5 Female competitors:

AMRAP in 10 minutes of the complex:

5 Deadlift 95
4 Hang Clean 95
3 Thruster 95
2 Front Squat 95
1 Shoulder to Overhead 95

2PM - free bouldering or top-roping, anyone wishing to do the AMRAP can do so, until closing at 6PM.

Also beer.

AMRAP in 15 minutes of the complex:

5 Deadlift 135/95
4 Hang Clean 135/95
3 Thruster 135/95
2 Front Squat 135/95
1 Shoulder to Overhead 135/95

Suggested scaling: 95/65

Post rounds completed to comments.

Here is the format for the Throwdown, Saturday March 6th, 10-2PM, CrossFit East Bay at GWPC, 520 20th Street, Oakland Ca.

RAIN OR SHINE - dress appropriately

10AM - registration, workout explanation, heat assignments

Event One:

11AM

30 Burpees
30 C2B Pull-Ups
30 Deadlift 275/185
Run 6.2KM
Max Rep Burpees
40 Minute limit

Score is number of burpees done after completion of run.

Staggered starts every 10 minutes in groups of 12 (scaled athletes go last)

1PM

Top 5 Male competitors:

AMRAP in 15 minutes of the complex:

5 Deadlift 135
4 Hang Clean 135
3 Thruster 135
2 Front Squat 135
1 Shoulder to Overhead 135

130PM

Top 5 Female competitors:

AMRAP in 15 minutes of the complex:

5 Deadlift 95
4 Hang Clean 95
3 Thruster 95
2 Front Squat 95
1 Shoulder to Overhead 95

2PM - free bouldering or top-roping, anyone wishing to do the AMRAP can do so, until closing at 6PM.

---

WOD 100304

Mini-Metcon TBA

Hang Clean 3-3-3-3-3

CrossFit East Bay WOD @ GWPC 100302

Shoulder Press 5-5-5
Push-Press 3-3-3
Push-Jerk 1-1-1

Post weights to comments.