CrossFit East Bay WOD @ GWPC 100304
Throwdown

By Maximus on March 3, 2010 11:45 AM | | Comments (6) | TrackBacks (0)

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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

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Competition , WOD

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Throwdown.

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6 Comments

MT
By average joeAuthor Profile Page on March 3, 2010 9:54 PM

I'm really upset that I'm not going to be around for this, both workouts sound like a lot of fun

MT
By Joe D.Author Profile Page on March 3, 2010 10:01 PM

Max, if you need help setting up, I can be there early.

MT
By MaximusAuthor Profile Page on March 3, 2010 10:39 PM

Yes Joe, I need help: please meet me at IRONWORKS at 845AM to bring stuff over to GWPC.

MT
By Joe D.Author Profile Page on March 4, 2010 4:10 PM

Cool, I'll see you then.

By Nina on March 4, 2010 7:33 PM

Daniel, I am about to board a plane for Bangkok and I still can barely walk-from Monday's squat workout. That's 3 days of excruciating quad pain. Well done! :p

By Elaine on March 4, 2010 9:22 PM

85-90-95-100-105

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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

Contact/Location

info@crossfiteastbay.com

Trainers/Maximus
Trainers/Daniel

CrossFit East Bay at GWPC *
520 20th Street
Oakland CA
94612
Map Page

* some classes at nearby sister facility, Ironworks

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About this Entry

This page contains a single entry by Maximus published on March 3, 2010 11:45 AM.

CrossFit East Bay WOD @ BIW 100303 was the previous entry in this blog.

CrossFit East Bay WOD @ GWPC 100305 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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RX Checklist
Lifting Max % Chart
Skill Levels 1-4

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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.

GymBoss Interval Timer

MuscleDriver USA

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Recent Comments

Elaine on CrossFit East Bay WOD @ GWPC 100304
Throwdown: 85-90-95-100-105
Nina on CrossFit East Bay WOD @ GWPC 100304
Throwdown: Daniel, I am about to board a plane for Bangkok and I still can barely walk-from
Joe D. on CrossFit East Bay WOD @ GWPC 100304
Throwdown: Cool, I'll see you then.
Maximus on CrossFit East Bay WOD @ GWPC 100304
Throwdown: Yes Joe, I need help: please meet me at IRONWORKS at 845AM to bring stuff over t
Joe D. on CrossFit East Bay WOD @ GWPC 100304
Throwdown: Max, if you need help setting up, I can be there early.
average joe on CrossFit East Bay WOD @ GWPC 100304
Throwdown: I'm really upset that I'm not going to be around for this, both workouts sound l