CrossFit East Bay WOD @ GWPC 100709
WOD 100708
OHS 15RM 10/13
If you have not done this before take your best guess at a 15RM and perform it.
Deadlift
3 reps @ 80% of 1RM
3 reps @ 85% of 1RM
3 reps or more @ 90% of 1RM
- If you do not know your 1RM, work up to it instead.
8/13
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The peace sign is indeed appropriate.
2k row
55# OHS 15RM + 5 extra
Handful of muscle-up contraption attempts
4 mile run
OHS: 15x45#
Deadlifts: 3x160; 3x170; 8x180
Work 10.5 hours-followed by - Die Hard (the first one) on Netflix, "yippie-kie-yay motherfucker".
OHS: 115x14.5 - fail...but yes, I did just count half a rep.
DL: 335x3, 355x3, 375x3
You know you're cool when...you're posting on the CF website at 1am on a Friday night.
OHS 70# 15RM FAIL (10reps), 65# 15RM pass!
Deadlifts:
215# 3reps
230# 3reps
245# 5reps!
Out sick with a flu for 2 weeks without any workouts, definitely feeling much weaker now. Must train more!
OHS 70# 15RM FAIL (10reps), 65# 15RM pass!
Deadlifts:
215# 3reps
230# 3reps
245# 5reps!
Out sick with a flu for 2 weeks without any workouts, definitely feeling much weaker now. Must train more!
OHS 15RM 10/13
Tried to make a 10# jump to make up for missed lift. Mistake.
155x9 - Fail
225x1 - Fail
Squat
190x5
210x3
235x1+(5)=6
Predictor = 280#
Jedi Hypertrophy
3x10 stiff leg deadlift standing on 45# plate 225#
3x10 Static-ish muscle-up with red band assist
OHS: 15 @ 75# (PR).
DL: 3 @ 265#, 285# and 1 @ 305#. I am tired.