Recently in Firebreather Throwdown Category

Sunday 090419

11 & Noon

For time:
100 Inverted burpees

Post time to comments.

Firebreathers (Advanced)

3RM Push-Jerk, best of 5 attempts.

Post loads to comment.

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CPT Andrew Hitchings, Mount Baldy, California


"Jolie Diaries: Correcting the Push Jerk" by CrossFit by Overload, CrossFit Journal Preview - video [wmv] [mov]


CrossFit Risk Retention Group

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Team CFEB @ CFS Tribute WOD


Sunday 090411

11 & Noon

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
-or-
Ascend boulder wall, any holds, no feet, 3 ascents

mix and match OK

Post time to comments.

Compare to 051106.


1PM

Firebreather (Advanced) Class

3RM Clean, best of 5 attempts.


3-5PM: Team CFEB apartment moving for time. How fast can a group of CrossFit Athletes with a caravan of vehicles move Gita from his old place to his new Digs at Alex and Rebecca's Warehome?? Find out!

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Bekka, Daniel & Ynez CFEB Team "Bleach" bring it in @ CFSC Throwdown


11 & Noon

"The Exercise"* 7-7-7-7-7-7-7

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* Hang Snatch/Overhead Squat Complex


1PM

Firebreather (Advanced) Class

Throwdown:

Snatch 3RM, best of 5 attempts.

Post best 3RM to comments/FB Page

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Polly on the way to her #1 performance at "OPD".

WOD 090329

11 & Noon

10 rounds for time:

10 Pull-Up (Men C2B)
15 Push-Up

Post time to comments.


1PM - Firebreather (Advanced)

Throwdown:

AMRAP* in 90 seconds: Box Jump 24"/20"
AMRAP* in 90 seconds: Jumping C2B Pull-Up
AMRAP* in 90 seconds: Kettlebell Swing 1.0P
AMRAP* in 90 seconds: Walking Lunge Steps
AMRAP* in 90 seconds: KTE (Knees-To-Elbows)
AMRAP* in 90 seconds: Back Extensions
AMRAP* in 90 seconds: Push-Press 45#
AMRAP* in 90 seconds: Wall-Ball 20#/14# 10" Target
AMRAP* in 90 seconds: Burpees
AMRAP* in 90 seconds: Double-Unders

In this workout you move immediately from station to station for good score upon a call of "rotate" from the coach. There is no rest between movements. You may start at any station.

*As Many Reps As Possible

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James C. L-Pull-Up, Ana Kip


11 & Noon

Snatch 1-1-1-1-1-1-1-1, weather permitting

Rain check:

Kettlebell Snatch Test:

Perform as many repetitions as possible in 10 minutes of 1.5P/1.0P kettlebell snatch.

Post loads to comments

You may switch arms as much as you would like or not at all. You may place the kettlebell on the deck when you rest.

Firebreather (advanced) -rain or shine

Throwdown:

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.

1. Wall-ball: 20/14 pound ball, 12 ft target. (Reps)
2. 180 degree 2P/1.5P Kettlebell Swing
3. Double-Under/Burpee Complex
4. 1.5PX2/1.0PX2 Push-Press
5. Run 50 meters (complete passes only)

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.

Post reps completed to comments.

Bekka_Grain.jpg


WOD 090308

11 & Noon

5 Rounds For Time:

Run 200 Meters
10 "KettleBear" 55#/35#

The "KettleBear": without putting down the Kettlebell, perform:

Deadlift left
Clean left
Front Squat left
Push-Jerk left
Overhead Squat left
Deadlift right
Clean right
Front Squat right
Push Jerk right
Overhead squat right

That is ONE rep. A momentary touch on the second DL is acceptable. Resting the KB on the floor is a miss, and the rep must be repeated.

Compare to: 080430

1PM - Ironworks

Firebreather (advanced) Class

Throwdown:

FGB Rules

Swing
Clean
Goblet Squat
Push Press
Snatch


Men 1.5P/Women 1.0P

WII goofiness.jpg

WOD 090214

11&Noon @ Ironworks

AMRAP* In 20 Minutes

10 Pull-Ups (Men C2B)
5 KB Push-Press Left 1.5P/1.0P
5 KB Push-Press Right 1.5P/1.0P

Post rounds completed and partial rounds to comments

*As Many Rounds As Possible

Firebreathers (Advanced Class)

1:30 @ GWPC

Throwdown:

Press 1RM - best of 5 attempts (Press 1-1-1-1-1)

Post bodyweight and percentage of bodyweight squatted. Winner for the month will be the woman and man who lift the highest percentage of bodyweight in the combined Back Squat, Press, Deadlift and Bench Press. Example BS 275/PR 150/DL 375/Bench 250 @ BW of 175 = 600% BW lifted.

Saturday 090207

Complete as many rounds in 20 minutes as you can of:
Run 250 meters
Kettlebell Sumo deadlift high-pull 2P/1.5P, 28 reps
Pull-ups 15 reps (Men C2B)

Compare to 040525.

Post rounds and fractions of rounds completed to comments.

1:30PM - GWPC

Firebreather (Advanced)

Throwdown:

Back Squat 1RM - best of 5 attempts (Back Squat 1-1-1-1-1)

Post bodyweight and percentage of bodyweight squatted. Winner for the month will be the woman and man who lift the highest percentage of bodyweight in the combined Back Squat, Press, Deadlift and Bench Press. Example BS 275/PR 150/DL 375/Bench 250 @ BW of 175 = 600% BW lifted.

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Front Choke Defense Part 2, Tony Blauer, CrossFit Journal Preview - video [wmv] [mov]

Facility/About

About our facility, history and more.


What is CrossFit?

Schedule/Rates

Classes daily:
SCHEDULE
Mon 6PM
Tue 6PM
Wed 5/6PM: Ironworks
Thursday 6/7PM
Friday 6PM
Sat 11/Noon: Ironworks
Sun 11/Noon: Ironworks


Unlimited Classes + Touchstone Gym Membership $67.00 per month. $100.00 initiation fee, no contract. Drop-In $12.00

Private Training at CFEB or your location

Contact/Location

info@crossfiteastbay.com

Phone # 510-910-2919

Trainers/Maximus
Trainers/Daniel

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

* some classes at nearby sister facility, Ironworks

March 2010

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About this Archive

This page is a archive of recent entries in the Firebreather Throwdown category.

Events is the previous category.

Fundraiser is the next category.

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Notable Perfomances


1RM Clean and Jerk
Eric 225
Raph 225
Jiro 205
Matthew 180 (16yo)
Ynez 120
100206
Throwdown!
Winners:
Men: Dusty - CF San Ramon
Women: Brooke - CF East Bay
100216
Row(run)/Double-under/Clean
Rafael 16:00
100213
"Grace" - Full Squat Clean
Dave K. 4:40
Polly 6:35
100212
Amanda 245 Deadlift
100206
"Karen"
Dave K. sub-5 minutes
100209
2009 Norcal Regional Qualifier WOD "A"
Brooke M. 5:11

CrossFit Journal/More


Recent Comments

average joe on CrossFit East Bay Rest Day @ GWPC 100308
Skills, Drills and Records
: did some double under, hang clean and muscle up work. My double unders are star
amymarie on CrossFit East Bay WOD @ BIW 100210: Front Squat: 50-60-70 21-15-9 1.5p kb swings(to eye level)/ burpees 6:50
Serena on CrossFit East Bay WOD @ BIW 100210: FS 80-85-90 21-15-9 Thrusters (50#)/burpees 11:57
Matt F...DCF on CrossFit East Bay WOD @ BIW 100210: Max, Thanks for having the throwdown! We all had a great time ! see you guys at
BrookeM on CrossFit East Bay WOD @ BIW 100210: Front squat- 115-120-120 21-15-9 1.5p kb swings / burpees = 5:47
crousie on CrossFit East Bay WOD @ BIW 100210: Front squat 60-80-100 Metcon 10:35 RX
Sully on CrossFit East Bay WOD @ BIW 100210: 16:40....RX BABY!.....My first RX, hence the caps....
Andi on CrossFit East Bay WOD @ BIW 100210: Fun throwdown! 100307 WOD: Front squat 80-85-90, could have gone heavier. Metco
Andi on CrossFit East Bay WOD @ GWPC 100305: 9 rounds + 3 cleans before I couldn't hold onto the bar anymore. Scaled to 65lbs
BrookeM on CrossFit East Bay WOD @ BIW 100210: WOD 1- 48:15 Rx Wod 2- 5 rounds + 5 Dead lifts Rx I should have taken more re