CrossFit East Baytag:www.crossfiteastbay.com,2007-09-18:/142012-12-18T05:22:10ZMovable Type Pro 4.32-enTuesday 121218tag:www.crossfiteastbay.com,2012://14.31262012-12-17T15:50:55Z2012-12-18T05:22:10Z An unofficial thruster-off is happening on this month's PR board. There IS a 6am class today! WOD 121218 A: 7 Sets of the complex: 1 Power Snatch + 1 Overhead squat B: Back squat 5-5-5-5-(5 or more) @ 80-85%...Maximushttp://crossfiteastbay.com
An unofficial thruster-off is happening on this month's PR board.
There IS a 6am class today!
WOD 121218
A: 7 Sets of the complex:
1 Power Snatch + 1 Overhead squat
B: Back squat 5-5-5-5-(5 or more) @ 80-85% 1RM
Post loads in part A and loads in part B to comments.
Competitors:
A: Squat snatch 1-1-1-1-1-1-1
Then,
5 rounds for time:
Row 500m
10 Toes-to-bars
CrossFit Body 7:00AM, Meet downstairs in the CF area
Mobility:
LaX ball pecs & front delts
LaX ball T-spine
Skill:
Bar muscle-up progression
Conditioning:
5 rounds:
10 Burpees
10 Toes-to-bars
Post completion to comments.]]>
Monday 121217tag:www.crossfiteastbay.com,2012://14.31252012-12-17T04:21:04Z2012-12-17T15:48:44Z WOD 121217 A: For time: 10-9-8-...-1 Thrusters 105/75lb Pull-ups Sub burpees if you do not have pull-ups B: Push-press 3-3-(3 or more) @ 85-90% 1RM Post time in part A and loads in part B comments. Competitors: A: 3...Maximushttp://crossfiteastbay.com
WOD 121217
A: For time:
10-9-8-...-1
Thrusters 105/75lb
Pull-ups
Sub burpees if you do not have pull-ups
B: Push-press 3-3-(3 or more) @ 85-90% 1RM
Post time in part A and loads in part B comments.
Competitors:
A: 3 rounds untimed:
Max rep ring dips
10 Pistols, alternating]]>
Sunday 121216tag:www.crossfiteastbay.com,2012://14.31242012-12-16T03:43:53Z2012-12-16T03:46:01ZWOD 121216 This workout is geared towards beginners. REGULARS ARE NOT ENCOURAGED TO COME. The pace will be slower than usual. Those with no, or limited experience are encouraged to come. A: Deadlift 5-5-5 B: 6 rounds: 30sec Russian KB...Maximushttp://crossfiteastbay.com
WOD 121216
This workout is geared towards beginners. REGULARS ARE NOT ENCOURAGED TO COME.
The pace will be slower than usual. Those with no, or limited experience are encouraged to come.
A: Deadlift 5-5-5
B: 6 rounds:
30sec Russian KB swings 1.0/0.75p
30sec Rest
Post loads in part A and reps completed in part B to comments.
Saturday 121215tag:www.crossfiteastbay.com,2012://14.31232012-12-15T06:00:40Z2012-12-15T06:05:11Z WOD 121215 A: 10 minutes of Pull-up practice/progression B: Deadlift 7-7-7 @ 78-82% of 1RM C: 5 rounds: Run 400m 9 Power Clean and Presses* 95/65lb *Each rep = 1 power clean + 1 strict press. Post progress in...Maximushttp://crossfiteastbay.com
WOD 121215
A: 10 minutes of Pull-up practice/progression
B: Deadlift 7-7-7 @ 78-82% of 1RM
C: 5 rounds:
Run 400m
9 Power Clean and Presses* 95/65lb
*Each rep = 1 power clean + 1 strict press.
Post progress in part A, loads in part B, and time in part C to comments.
Competitors:
A: Muscle-up practice:
3 Ribcage-to-bar pull-ups
3 Ribcage-to-ring pull-ups
3 Hip-to-bar pull-ups
3 Hip-to-ring pull-ups
3 Bar muscle-ups
3 Ring muscle-ups
Rest as needed, including between reps.
Then,
3 rounds untimed:
2 Rope climbs 15' starting in and returning to a sitting position
Rest as needed
]]>
Friday 121214tag:www.crossfiteastbay.com,2012://14.31222012-12-14T03:25:34Z2012-12-14T03:44:57Z Recommended meal for really-hard-gainers. WOD 121214 Please note: this is different from the workout grid! A: Hang power clean 2-2-2-2-2 B: In 2 minutes: 3 Russian Kettlebell swings 1.5/1.0p 3 Wall-balls 20/14lb 6 Swings 6 Wall-balls 9 ... 9...Maximushttp://crossfiteastbay.com
Recommended meal for really-hard-gainers.
WOD 121214
Please note: this is different from the workout grid!
A: Hang power clean 2-2-2-2-2
B: In 2 minutes:
3 Russian Kettlebell swings 1.5/1.0p
3 Wall-balls 20/14lb
6 Swings
6 Wall-balls
9 ...
9 ...
Continue up the ladder, adding 3 reps each time.
---
Rest 2 minutes
---
In 4 minutes:
3 Russian Kettlebell swings 1.5/1.0p
3 Wall-balls 20/14lb
6 Swings
6 Wall-balls
9 ...
9 ...
Continue up the ladder, adding 3 reps each time.
---
Rest 4 minutes
---
In 6 minutes:
3 Russian Kettlebell swings 1.5/1.0p
3 Wall-balls 20/14lb
6 Swings
6 Wall-balls
9 ...
9 ...
Continue up the ladder, adding 3 reps each time.
Post loads in part A and total reps completed in part B to comments.
Competitors:
A: 5 sets of the complex:
1 Power clean + 1 Hang power clean + 1 High hang power clean
B: RKBS @ 2/1.5p
Then,
5 rounds:
Row 15 calories for time
Rest 90 seconds
]]>
Thursday 121213tag:www.crossfiteastbay.com,2012://14.31212012-12-13T03:09:16Z2012-12-13T03:43:01Z There IS NOT a 6am class today! WOD 121213 11:30am, 12:30pm, 5:15pm, 6:15pm 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...Maximushttp://crossfiteastbay.com
There IS NOT a 6am class today!
WOD 121213
11:30am, 12:30pm, 5:15pm, 6:15pm
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.
REGULARS ARE NOT ENCOURAGED TO COME (but are not prohibited either).
10 rounds:
In 1 minute:
5 Goblet squats
5 Push-ups
Max rep jump to 8/6" target, 2-hand touch
Rest 1 minute
Post jumps completed to comments.
CrossFit Body 7:00AM, Meet upstairs in the yoga room
Mobility:
LaX ball shoulder while internally rotated
LaX ball T-spine
Skill:
One-armed push-ups
Conditioning:
If 6 or more people: Hooverball
If 5 or fewer people:
Tabata Burpees
Tabata Air Squats
Post completion to comments.]]>
Wednesday 121212tag:www.crossfiteastbay.com,2012://14.31202012-12-12T04:49:49Z2012-12-12T05:26:23Z WOD 121212 A: Thruster 5-5-5-5 This will probably be at 80-88% of your Push-Press 1RM B: 4 rounds for time: 30 Lateral parallette jumps 25 Kettlebell swings 1.5/1.0p 20 Walking lunge steps 15 Burpees 10 V-ups Post loads in...Maximushttp://crossfiteastbay.com
WOD 121212
A: Thruster 5-5-5-5
This will probably be at 80-88% of your Push-Press 1RM
B: 4 rounds for time:
30 Lateral parallette jumps
25 Kettlebell swings 1.5/1.0p
20 Walking lunge steps
15 Burpees
10 V-ups
Post loads in part A and time in part B to comments.
Competitors:
B: 4 rounds for time:
30 Double-unders
25 Kettlebell swings 1.5/1.0p
20 Walking lunge steps
15 Pull-ups
10 T2B or GHD Sit-ups
Then,
3-5 Prowler pushes, increasing weight each time
]]>
Tuesday 121211tag:www.crossfiteastbay.com,2012://14.31192012-12-11T04:17:49Z2012-12-11T04:43:01Z There IS NOT a 6am class today! WOD 121211 A: Snatch-grip deadlift 5-5-5 If you lack the flexibility to pull from the ground while maintaining an arch in your lower back, then pull from a pair of 45lb plates...Maximushttp://crossfiteastbay.comThere IS NOT a 6am class today!
WOD 121211
A: Snatch-grip deadlift 5-5-5
If you lack the flexibility to pull from the ground while maintaining an arch in your lower back, then pull from a pair of 45lb plates or pull from the pins in the cage.
B: 4 rounds for time:
5 Hang power snatches 75/55lb
10/7 Ring or barbell rows*
15 Box jumps 24/20"
*Barbell row: set up a barbell in a rack at about belly-button height. Assume the ring row position while hanging onto the bar. Pull to chest. Keep this movement @ bodyweight.
Post loads in part A and time in part B to comments.
Competitors:
HPSN 95/65lb,
Do ring rows directly under the rings and/or with feet elevated.
Then,
Pick a shoulder mobility drill from MobilityWOD and do it.
CrossFit Body 7:00AM, Meet upstairs in the yoga room
Mobility:
Roll out quads
Roll out hip flexors
Hamstring stretch
Skill:
Cartwheels!
Conditioning:
Complete the assigned tasks as quickly as possible, no pacing!
0:00 15 Jump-squats
3:00 20 Pull-ups (sub 15 Burpees)
6:00 30 Superman rocks
9:00 15 Jump-squats
12:00 20 Pull-ups (sub 15 Burpees)
15:00 30 Superman rocks
Post completion to comments.]]>
Monday 121210tag:www.crossfiteastbay.com,2012://14.31182012-12-10T05:35:38Z2012-12-10T05:38:46Z WOD 121210 A: 10 minutes of Double-under practice/progression B: Back squat 10-10-10-10 @ 70-75% of 1RM C: 6 rounds: 30s Max rep burpees 30s Rest Post progress in part A, loads in part B, and total reps completed in...Maximushttp://crossfiteastbay.com
WOD 121210
A: 10 minutes of Double-under practice/progression
B: Back squat 10-10-10-10 @ 70-75% of 1RM
C: 6 rounds:
30s Max rep burpees
30s Rest
Post progress in part A, loads in part B, and total reps completed in part C to comments.
Competitors:
A: 3 rounds:
Max rep unbroken double-unders
Rest as needed
You only get 3 chances, no bogies!
Then,
3-5 Prowler pushes, increasing weight each time]]>
Sunday 121209tag:www.crossfiteastbay.com,2012://14.31172012-12-09T06:43:00Z2012-12-09T07:04:48Z WOD 121209 This workout is geared towards beginners. REGULARS ARE NOT ENCOURAGED TO COME. The pace will be slower than usual. Those with no, or limited experience are encouraged to come. In 2 minutes: 5 Ball slams 20/15lb 5...Maximushttp://crossfiteastbay.com
WOD 121209
This workout is geared towards beginners. REGULARS ARE NOT ENCOURAGED TO COME.
The pace will be slower than usual. Those with no, or limited experience are encouraged to come.
In 2 minutes:
5 Ball slams 20/15lb
5 Sumo Deadlift High Pulls 65/45lb or KBs
10 Ball slams
10 SDHP
...
Continue alternating the movements, adding 5 reps each time
---
Rest 4 minutes
---
In 4 minutes:
5 Ball slams
5 Sumo Deadlift High Pulls
10 Ball slams
10 SDHP
...
Continue alternating the movements, adding 5 reps each time
---
Rest 4 minutes
---
In 6 minutes:
5 Ball slams
5 Sumo Deadlift High Pulls
10 Ball slams
10 SDHP
...
Continue alternating the movements, adding 5 reps each time
Post total reps completed to comments.]]>
Saturday 121208tag:www.crossfiteastbay.com,2012://14.31162012-12-08T05:46:13Z2012-12-08T05:48:53Z WOD 121208 In teams of three, nine rounds: 15 Thrusters 95/65lb 15 Kettlebell Swings 1.5/1.0p Teammates switch after each round. Post team time to comments. Competitors: In teams of two, six rounds: 15 Thrusters 115/75lb 15 C2B Pull-Ups Teammates...Maximushttp://crossfiteastbay.com
WOD 121208
In teams of three, nine rounds:
15 Thrusters 95/65lb
15 Kettlebell Swings 1.5/1.0p
Teammates switch after each round.
Post team time to comments.
Competitors:
In teams of two, six rounds:
15 Thrusters 115/75lb
15 C2B Pull-Ups
Teammates switch after each round.
Then,
3x3 T&G Snatch @ 0.875 1RM
]]>
Friday 121207tag:www.crossfiteastbay.com,2012://14.31152012-12-07T05:59:28Z2012-12-07T06:16:23Z WOD 121207 In teams of three, nine rounds: 15 Deadlift 225/155 15 Burpees Teammates switch after each round is completed. Post team time to comments. Competitors: In teams of two: Six rounds: 15 Deadlift 275/175 15 HSPU Teammates switch...Maximushttp://crossfiteastbay.com
WOD 121207
In teams of three, nine rounds:
15 Deadlift 225/155
15 Burpees
Teammates switch after each round is completed.
Post team time to comments.
Competitors:
In teams of two:
Six rounds:
15 Deadlift 275/175
15 HSPU
Teammates switch after each round is completed.
Then,
3x3 T&G Clean @ 0.875 1RM
]]>
Thursday 121206tag:www.crossfiteastbay.com,2012://14.31142012-12-06T05:09:35Z2012-12-06T06:17:05Z There IS NOT a 6am class today! WOD 121206 11:30am, 12:30pm, 5:15pm, 6:15pm 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...Maximushttp://crossfiteastbay.com
There IS NOT a 6am class today!
WOD 121206
11:30am, 12:30pm, 5:15pm, 6:15pm
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.
REGULARS ARE NOT ENCOURAGED TO COME (but are not prohibited either).
In any order:
Tabata Burpees
Rest 1 minute
Tabata Ring rows
Rest 1 Minute
Tabata Sit-Ups
Rest 1 minute
Tabata Push-Ups
Score is total reps completed.
CrossFit Body 7:00AM, Meet upstairs in the yoga room
Mobility:
Banded shoulder distraction
LaX ball front delts 2min/side
Skill:
Pull-up practice/progression
Conditioning:
If 6 or more people: Hooverball
If 5 or fewer people:
100 Hollow rocks
100 Superman rocks
Post completion to comments.]]>
Wednesday 121205tag:www.crossfiteastbay.com,2012://14.31132012-12-05T05:05:26Z2012-12-05T05:08:24Z New KStar love WOD 121205 Recovery day 3 A: 10 minutes of Pistol practice/progression B: 5 rounds: Every 3 minutes: 5 Back squats 135/95lb 10 Box jumps 24/20" Take the bar from the ground, not a rack. Post progress...Maximushttp://crossfiteastbay.com
New KStar love
WOD 121205
Recovery day 3
A: 10 minutes of Pistol practice/progression
B: 5 rounds:
Every 3 minutes:
5 Back squats 135/95lb
10 Box jumps 24/20"
Take the bar from the ground, not a rack.
Post progress in part A and completion of part B to comments.
A: Alternating pistols 6-6-6
Switch legs at the *bottom* of the pistol
B: 155/105lb
Then,
Double-under ladder 5-10-15...-50 in 10min or less
]]>
Tuesday 121204tag:www.crossfiteastbay.com,2012://14.31122012-12-04T02:29:53Z2012-12-04T02:45:06Z There IS NOT a 6am class today! WOD 121204 A: 10 minutes of Pull-up practice/progression B: Hang power snatch 2-2-2-2-2-2-2-2-2-2 @ 60% of Snatch 1RM Post time to comments. Competitors: A: Kettlebell snatches 10-10-10 each arm B: 70% of...Maximushttp://crossfiteastbay.comThere IS NOT a 6am class today!
WOD 121204
A: 10 minutes of Pull-up practice/progression
B: Hang power snatch 2-2-2-2-2-2-2-2-2-2 @ 60% of Snatch 1RM
Post time to comments.
Competitors:
A: Kettlebell snatches 10-10-10 each arm
B: 70% of 1RM
Then,
Row 2k @ 80% effort
CrossFit Body 7:00AM, Meet upstairs in the yoga room
Mobility:
Banded shoulder distraction
LaX ball front delts 2min/side
Skill:
Pull-up practice/progression
Conditioning:
If 6 or more people: Hooverball
If 5 or fewer people:
100 Hollow rocks
100 Superman rocks
Post completion to comments.]]>
An unofficial thruster-off is happening on this month's PR board.
There IS a 6am class today!
WOD 121218
A: 7 Sets of the complex:
1 Power Snatch + 1 Overhead squat
B: Back squat 5-5-5-5-(5 or more) @ 80-85% 1RM
Post loads in part A and loads in part B to comments.
Competitors:
A: Squat snatch 1-1-1-1-1-1-1
Then,
5 rounds for time:
Row 500m
10 Toes-to-bars
WOD 121217
A: For time:
10-9-8-...-1
Thrusters 105/75lb
Pull-ups
Sub burpees if you do not have pull-ups
B: Push-press 3-3-(3 or more) @ 85-90% 1RM
Post time in part A and loads in part B comments.
WOD 121215
A: 10 minutes of Pull-up practice/progression
B: Deadlift 7-7-7 @ 78-82% of 1RM
C: 5 rounds:
Run 400m
9 Power Clean and Presses* 95/65lb
*Each rep = 1 power clean + 1 strict press.
Post progress in part A, loads in part B, and time in part C to comments.
Recommended meal for really-hard-gainers.
WOD 121214
Please note: this is different from the workout grid!
A: Hang power clean 2-2-2-2-2
B: In 2 minutes:
3 Russian Kettlebell swings 1.5/1.0p
3 Wall-balls 20/14lb
6 Swings
6 Wall-balls
9 ...
9 ...
Continue up the ladder, adding 3 reps each time.
---
Rest 2 minutes
---
In 4 minutes:
3 Russian Kettlebell swings 1.5/1.0p
3 Wall-balls 20/14lb
6 Swings
6 Wall-balls
9 ...
9 ...
Continue up the ladder, adding 3 reps each time.
---
Rest 4 minutes
---
In 6 minutes:
3 Russian Kettlebell swings 1.5/1.0p
3 Wall-balls 20/14lb
6 Swings
6 Wall-balls
9 ...
9 ...
Continue up the ladder, adding 3 reps each time.
Post loads in part A and total reps completed in part B to comments.
There IS NOT a 6am class today!
WOD 121213
11:30am, 12:30pm, 5:15pm, 6:15pm
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.
REGULARS ARE NOT ENCOURAGED TO COME (but are not prohibited either).
10 rounds:
In 1 minute:
5 Goblet squats
5 Push-ups
Max rep jump to 8/6" target, 2-hand touch
Rest 1 minute
Post jumps completed to comments.
WOD 121212
A: Thruster 5-5-5-5
This will probably be at 80-88% of your Push-Press 1RM
B: 4 rounds for time:
30 Lateral parallette jumps
25 Kettlebell swings 1.5/1.0p
20 Walking lunge steps
15 Burpees
10 V-ups
Post loads in part A and time in part B to comments.
Competitors:
B: 4 rounds for time:
30 Double-unders
25 Kettlebell swings 1.5/1.0p
20 Walking lunge steps
15 Pull-ups
10 T2B or GHD Sit-ups
Then,
3-5 Prowler pushes, increasing weight each time
]]>
There IS NOT a 6am class today!
WOD 121211
A: Snatch-grip deadlift 5-5-5
If you lack the flexibility to pull from the ground while maintaining an arch in your lower back, then pull from a pair of 45lb plates or pull from the pins in the cage.
B: 4 rounds for time:
5 Hang power snatches 75/55lb
10/7 Ring or barbell rows*
15 Box jumps 24/20"
*Barbell row: set up a barbell in a rack at about belly-button height. Assume the ring row position while hanging onto the bar. Pull to chest. Keep this movement @ bodyweight.
Post loads in part A and time in part B to comments.
Competitors:
HPSN 95/65lb,
Do ring rows directly under the rings and/or with feet elevated.
Then,
Pick a shoulder mobility drill from MobilityWOD and do it.
WOD 121210
A: 10 minutes of Double-under practice/progression
B: Back squat 10-10-10-10 @ 70-75% of 1RM
C: 6 rounds:
30s Max rep burpees
30s Rest
Post progress in part A, loads in part B, and total reps completed in part C to comments.
WOD 121209
This workout is geared towards beginners. REGULARS ARE NOT ENCOURAGED TO COME.
The pace will be slower than usual. Those with no, or limited experience are encouraged to come.
In 2 minutes:
5 Ball slams 20/15lb
5 Sumo Deadlift High Pulls 65/45lb or KBs
10 Ball slams
10 SDHP
...
Continue alternating the movements, adding 5 reps each time
---
Rest 4 minutes
---
In 4 minutes:
5 Ball slams
5 Sumo Deadlift High Pulls
10 Ball slams
10 SDHP
...
Continue alternating the movements, adding 5 reps each time
---
Rest 4 minutes
---
In 6 minutes:
5 Ball slams
5 Sumo Deadlift High Pulls
10 Ball slams
10 SDHP
...
Continue alternating the movements, adding 5 reps each time
Post total reps completed to comments.]]>
WOD 121208
In teams of three, nine rounds:
15 Thrusters 95/65lb
15 Kettlebell Swings 1.5/1.0p
Teammates switch after each round.
Post team time to comments.
WOD 121207
In teams of three, nine rounds:
15 Deadlift 225/155
15 Burpees
Teammates switch after each round is completed.
Post team time to comments.
There IS NOT a 6am class today!
WOD 121206
11:30am, 12:30pm, 5:15pm, 6:15pm
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.
REGULARS ARE NOT ENCOURAGED TO COME (but are not prohibited either).
In any order:
Tabata Burpees
Rest 1 minute
Tabata Ring rows
Rest 1 Minute
Tabata Sit-Ups
Rest 1 minute
Tabata Push-Ups
Score is total reps completed.
There IS NOT a 6am class today!
WOD 121204
A: 10 minutes of Pull-up practice/progression
B: Hang power snatch 2-2-2-2-2-2-2-2-2-2 @ 60% of Snatch 1RM
Post time to comments.
Competitors:
A: Kettlebell snatches 10-10-10 each arm
B: 70% of 1RM
Then,
Row 2k @ 80% effort