Maximus: February 2012 Archives
Please welcome our newest Trainer, Jessica Bernardini, Athlete/Engineer.
Leap Day Special - No initiation fee!
WOD 120214
Open 2012 athletes:
Wod 12.2, 1/2 volume or TBA
All Others:
RAIN OR SHINE DRESS FOR THE WEATHER
Work up to 3RM Squat in 20 minutes.
AMRAP in 10:00
Run 200 meters
15 front Squat 115/75
Post time to comments.
Games athletes - do not do the above. No matter how much you think you can recover from this in 60 hours you are wrong. Save it for Saturday.
Todd extripates a 90-pound weighted pull-up
WOD 120227
RAIN OR SHINE - Part C will be done outside - dress for the weather!
In any order at minutes zero, fifteen and thirty:
A: AMRAP in 5:00
10 Push-Up
7 Pull-Up
B: AMRAP in 5:00
10 Kettlebell Swing 1.5/1.0
7 Deadlift 205/135
C: AMRAP in 5:00
10 Double-Under
7 Squat Jumps with arms fully extended overhead at top of movement. Try for a one foot above max reach jump each time.
Post rounds plus reps in A, B and C.
James dispatches OHS
WOD 120226
With a continuously running clock perform: 1 Sit-up, 1 Push-up, 1 Air squat at minute zero, 2 Sit-up, 2 Push-up, 2 Air squat at minute one, 3 Sit-up, 3 Push-up, 3 Air squat at minute two, etc. continuing as long as you are able.
When unable to continue reverse the order, starting with two reps less than the set you failed at.
When done run an untimed 800 meters at a perceived 80% intensity (challenging but not painful).
Post max reps completed to comments.
Max bumps off Pavel-Style Push-Ups (both sides of chest touch, chest stays parallel to floor through full ROM, no twisting).
WOD 120225
Open WOD 12.1 will be run in continuous heats from 9:30AM to 12:30PM.
Complete as many reps as possible in 7 minutes of:
Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed
All athletes signed up for the open will have an individual judge and use the exact standard. Others will self-count and use an approximate standard.
This is in lieu of regular classes.
Cheryl S. executes rope climbs!
WOD 120214
Open 2012 athletes:
Wod 12.1, 1/2 volume
All Others:
Work up to 3RM Power Clean in 20 minutes
"Squat/Split Grace"
30 reps Squat Clean and Split Jerk 135/95
Scale to a weight which enables you to do the workout with full range of motion, even if this means using a dowel.
Post time to comments.
Harold and Andrea Exterminate Muscle-Ups
WOD 120220
A: Work up to a 1RM Overhead Squat (OHS) (with or without rack)
B: Subtract 60 pounds from 1RM (If less than zero start with a dowel), perform 15 unbroken reps OHS
C: AMRAP in 10 minutes
Run 200 meters
10 Walking Lunge
7 OHS 95/65
Post load in part A, pass/fail in part B and time in part C to comments.
Jessica B Kills 1.5P Kettlebell Swings
9:00AM Team CFEB only, GWPC
2011 Regionals WOD 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats 120/90
10 Muscle-ups
WOD 120211
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.
5 Rounds
Run 400 Meters
10 Push-Ups
10 Jumping Pull-Ups
10 Sit-Ups
10 Squats
Post time to comments.
![IMG_0996[1].JPG](http://www.crossfiteastbay.com/assets_c/2012/02/IMG_0996[1]-thumb-520x390-3436.jpg)
Scott Ward assassinates rope climbs
WOD 120211
Via .com
21-15-9 reps for time of:
115/75 pound Power clean
115/75 pound Thruster
Post time to comments.
Scott and Todd murder muscle-ups.
WOD 120217
Via .com
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
Post time to comments.
Out-of-date but interesting!
WOD 120214
Rx:
Five rounds for time of:
Run 800 meters
9 Muscle-ups
If you cannot do muscle-ups do:
Five rounds for time of:
Run 800 meters
18 Pull-Ups
18 Dips
If you cannot do pull-ups or dips do:
Five rounds for time of:
Run 800 meters
18 Kettlebell Swings, as heavy as possible with good form
18 Push-ups
Post time to comments.
WOD 120206
Five rounds for time of:
Run 400 meters
185/125 pound Deadlift, 21 reps
Post time to comments.
WOD 120211
Via .com
Three rounds for time of:
275/165 pound Deadlift, 10 reps
50 Double-unders
Scaling: The load must equal 2750/1650 pounds per round. Double-under sub: 50 tuck jumps plus 200 single-unders.
Post time to comments.
WOD 120210
50 Box Jumps 24/20
50 Jumping Pull-Ups
50 Kettlebell Swings 1.0/.75P
50 Knees-To-Elbows
50 Walking Lunge
50 Push-Press 45/30
50 Good Morning 45/30
50 Wall-Ball
50 Burpee
50 Double-Under
Post time to comments.
WOD 120208
Seven rounds for time of:
225/155 pound Deadlift, 7 reps
7 L-pull-ups
Post time to comments.
WOD 120206
Seven rounds for time of:
165/110 pound Front squat, 7 reps
7 Chest-to-bar pull-ups
Post time to comments.
WOD 120204
Via .com
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
WOD 120203
AMRAP in 60 minutes
Run 800 Meters
10 Deadlift 225/155
10 Pull-Up
20 Burpees
Post rounds completed to comments.
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:
