Sunday 090419

For time:
100 Inverted burpees

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Firebreathers (Advanced)

3RM Push-Jerk, best of 5 attempts.

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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]

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

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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!

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

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

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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

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.

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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.

WOD 090308

11 & Noon

5 Rounds For Time:

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

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

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]