CrossFit East Bay WOD @ GWPC 100929
CFEB Affiliate Team Chipper, CF Games 2009 from SUPER SECRET SUNDAY CLUB by Doron Serban.
WOD 100929
Run 800 meters @ minute 0:00
Max Rounds
3 C2B Pull-Up/pull-up
3 Clap Push-up/push-up
Run 800 Meters @ minute 10:00
Max Rep G2S 155/105
Run 800 Meters @ minute 18:00
Max Rep Burpees
24 minute limit
Post total of rounds of pull-up/push-up plus reps of G2O/H and Burpees to comments.
Mobility WOD
OK, troops, here is today's MWOD. Calf stretch against the wall, 2 minutes per position, 2 positions each leg = 8 minutes total. Watch the video beforehand and do your 8 minutes after the workout, before your muscles get cold.
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W2,Wk1
1) Back Squat: 178x5, 206x5, 234x5(+8=13)
2) 100x Sledge Hammer Swings (2nd smallest hammer)
3) 3 rounds
10 Burpees
10 KB Swings (2P)
3:21 (this was startling miserable)
Mobility: Pre-wod - Foam roller warmup, shoulder dislocates, PVC/wall squat work; Post-wod - Neck rehab stretches
71 Rx
Back squat:
5 x 105lbs
3 x 120lbs
1+5 x 134lbs
Predictor = 162lbs (cool)
Then:
3 x 8 x 95lbs Front squat
Metcon:
17 Rounds + 17 G2S + 23 Burpees = 57 (Scaled G2S 95lbs)
Had a great time at Crossfit Fortuna http://www.crossfitfortuna.com/crossfitfortuna/
10 rounds of 15 135lb DL and 15 push ups, got my picture on the website. very nice people I had to force them to take my drop in fee.
78RX i really need to start running more, the last two 800's were quite pathetic
65RX
10 rounds 3&3
21 G2S
34 burpees
65 rx
13 rounds
25 cleans
27 burpees