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

Polly_OPD.jpg

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]

Schedule/Rates

Classes daily:
SCHEDULE
Mon-Th 5:15 & 6:15PM
Friday 6:15PM
Weekends Noon: Ironworks


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

Personal Training: $65.00 per hour (package discounts available). Use fee applies for non-members at GWPC. 510.910.2919

Contact/Location

info@crossfiteastbay.com

Trainers/Maximus
Trainers/Daniel

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

* Weekend classes at nearby sister facility, Ironworks

September 2010

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Recent Comments

John on CrossFit East Bay WOD @ GWPC 100901: A: 3RM Squat @ 205# B: 14:26 Scaled - 115# "thrusters" 5/3/1- week 1 DL 200
Maximus on CrossFit East Bay WOD @ GWPC 100901: W3W2 Bench Press 155x3 175x3 200x10 Predictor = 267 Dark side hypertrop
Maximus on CrossFit East Bay WOD @ GWPC 100901: @ CFO: A: 3RM Back Squat: 301 (300 was previous PR in 2007) P = 331 B:
Amanda on CrossFit East Bay WOD @ GWPC 100831: For 9-1 WOD: 1. Okay...didn't realize we are now at GWPC on Wednesdays so show
average joe on CrossFit East Bay WOD @ GWPC 100831: You are both right of course. Even though I'm still seeking a metabolic workout
Maximus on CrossFit East Bay WOD @ GWPC 100831: AJ - I have to agree with the above. Give it a break: in this case more will def
bryan st. andrews on CrossFit East Bay WOD @ GWPC 100831: AJ - in all seriousness, you hurt your shoulder doing muscle-ups 2 weeks ago and
Elaine on CrossFit East Bay WOD @ GWPC 100831: A: About 5 bodyweight muscle-ups. B1: 29:39 Got 10 of 12 muscle-ups then subbe
Joe D. on CrossFit East Bay WOD @ GWPC 100831: A: BW, do not feel comfortable putting on any weight yet B: 20:11 Rx - MU's too
Andi on CrossFit East Bay WOD @ GWPC 100831: Still at half-volume, but struggling a little with it - I definitely need the re