Thursday 110331

By Maximus on March 30, 2011 9:38 PM | | Comments (7) | TrackBacks (0)

IMG_6427x.jpg

Sara Atkins Photography

WOD 110331

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

Three rounds:

1. Squats
2. Deadlift 115/75
3. Push-Up
4. Kettlebell Swings
5. No-Push Burpees

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Tags

0 TrackBacks

Listed below are links to blogs that reference this entry: Thursday 110331.

TrackBack URL for this entry: http://www.crossfiteastbay.com/mt/mt-tb.cgi/2047

7 Comments

MT
By AndiAuthor Profile Page on March 31, 2011 7:22 AM

On the Games Leaderboard right now, there are 4 Jasons, a Joey, a Jake, and a Jesse in the top 20 men. Joe and Joe, I'm looking at you.

MT
By AndiAuthor Profile Page on March 31, 2011 11:05 AM

Easy 15 min row, 2:30 split, 15-16spm: 3025m

Now I force myself to rest so that I can feel like I've been shot out of a cannon on Saturday.

MT
By MaximusAuthor Profile Page on March 31, 2011 11:26 AM

Slow Fasted Cardio:

5K in 25:00 15 SPM
Followed immediately by shake.

MT
By ShaulAuthor Profile Page on March 31, 2011 4:38 PM

Squat: 148x3,156x3,167x9
Bench (shoulder rehab): 140x3,145x3,150x3
Pull ups: 3-2-1-1@24kg (53#) at 157# bodyweight

MT
By ShaulAuthor Profile Page on March 31, 2011 4:40 PM

Squat: 148x3,156x3,167x9
Bench (shoulder rehab): 140x3,145x3,150x3
Pull ups: 3-2-1-1@24kg (53#) at 157# bodyweight

MT
By doronAuthor Profile Page on March 31, 2011 6:17 PM

front squats: w1w2
148x3, 156x3, 167x9
P=217 :)

bench:
162x3, 172x3, 182x3
P=200 :(

Strict dips (with turnout):
11, 9F, 7, 5, 3

MT
By BrandonAuthor Profile Page on March 31, 2011 11:39 PM

Doing a 20x squat program to work on strength a couple days a week while my shoulder's recovering...
1x20 Squat (195#)
1x20 GHD sit ups
1x15 Straight leg DL (185#)
2x10 KB press (1.25 P)
2x15 KB row (1 P)

1k row in 3:50

Leave a comment

New Club Records

"Fran"
Ernesto 2:39 #1
Marco 3:34 #3
Andrea 5:30 #1
Jessie (Mighty-Mite)5:35 #2

Facebook

Google Search

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)
CoCo CrossFit (DRG)
Friends
Sweatin & Snackin (Ynez)


Recommended Products:

Wellness Fx Video

Elite Rings

About this Entry

This page contains a single entry by Maximus published on March 30, 2011 9:38 PM.

Wednesday 110330 was the previous entry in this blog.

Friday 110401 is the next entry in this blog.

Find recent content on the main index or look in the archives to find all content.

Powered by Movable Type 4.32-en

Start Here

HOW TO JOIN CROSSFIT EAST BAY

If you are new to CrossFit or CFEB email, click to learn more, or call: 510-910-2919

Schedule
Rates

Next On-Ramp Classes

Contact/Location

info@crossfiteastbay.com

Trainers/Maximus (Owner)
Trainers/Ynez
Trainers/Rafael (Running)
Trainers/Andrea (CF Body)
Trainers/Jessica (Olympic Lifting)

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

Services/Shopping Cart

Search