2008 CrossFit Games Deadlift/Burpee workout in Aromas, CA

8:30AM Team CFEB only, GWPC

5 Rounds
5 Deadlift 225/155
5 Push-Jerk 135/95

Rest precisely ninety seconds.

Max rep C2B Pull-Up/Pull-Up

Post time in Part A and Pull-Ups completed in part B to comments.

WOD 120205

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.

AMRAP in 3 minutes:
5 Hanging leg raises (Rx+: Knees-to-elbows)
5 Deadlifts 135/95lbs
5 Burpees

Rest 1 minute after each 3-minute cycle. Repeat for a total of 5 cycles. If the rest comes in the middle of a round, start in the middle of that round on the next cycle.

Post rounds completed 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.

Sign up for the 2012 CrossFit Open here!

• The sign-ups this year seem to be going smoothly, there do not appear to be serious website glitches in the Athlete sign-ups.
• There is a one-time $20 fee to register as an athlete, payable by credit card.
• After you have paid the fee, you will be taken to your Athlete Profile.
• IMPORTANT: On the left-hand side of your Athlete Profile, select the Affiliate CrossFit East Bay.
• ALSO IMPORTANT: After you select your affiliate, join the Team CrossFit East Bay.
• Prepare for the Open!

The first Open workout will be announced at 5PM PST on February 22.

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.

For time:
Run 400m
---
5 rounds:
5 Kettlebell goblet squats (any weight)
5 Burpees
---
Run 400m
---
5 rounds:
5 Thrusters 45/30lbs
5 Burpees
---
Run 400m

25min time cap.

Post time to comments.

CrossFit Body 6:30AM, Yoga Room

Skill:

Pistols (One-legged squats):

• Intro to top and bottom pistol positions
• Intro to Box Pistols
• Pistol negatives (Perform 5 each leg)
• Strength: 3 sets of 10 pistols (5 each leg) with PERFECT form to a box of appropriate height, followed by 1 set of 6 slow negatives (3 each leg)

Conditioning:

Partner workout:

-Partner 1 holds a plank (on elbows) for as long as possible.
-While Partner 1 is planking, Partner 2 must perform as many rounds as possible of:
5 Tuck-jumps
5 Push-ups
-When Partner 1 comes down, both partners do 5 burpees at the same time.
-After the burpees are complete, the partners will switch places, with Partner 1 picking up the count where Partner 2 left off.
-Continue until each partner does the plank hold 3x.

Post rounds of tuck-jump/push-ups completed to comments.

Mobility/stretching: Posterior chain (glutes, hamstrings, calves)

REMINDER: Registration for the 2012 CrossFit Open begins TODAY, February 1.

You will have until February 26 to register. Get ready!

Via .com

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5/1.0
60 Sit-ups
70 Burpees

Post time to comments.

WOD 120131

For time:
Complete 45 thrusters 95/65 lbs
Every 3 minutes starting at minute Zero, perform 15 burpees.

Post time to comments.

CrossFit Body 6:30AM, Yoga Room

NEW SKILL!:

Pistols (One-legged squats):

• Intro to Top and bottom pistol positions
• Intro to Box pistols
• Pistol negative (Perform 5 each leg)
• Strength: 5 sets of 6 pistols (3 each leg) with PERFECT form to a box of appropriate height

Conditioning:

Post rounds to comments.

Mobility/stretching: Hip flexors

WOD 120130

AMRAP in 15 minutes:

5 L-Pull-up
10 Press 95/65
15 Push-Up

Post rounds to comments.

CrossFit Robot prototype

8AM Team CFEB Only

Meet at:
8:00 at GWPC to help transport equipment, or
8:30AM at "The Connector" for WOD, below:

Directions

View Larger Map

In teams of four (two teams at once, we will run heats):

Each Team member completes each of the following tasks once:

Run Connector up/down 2X (cannot break up)
Run Connector with 100/75 Sandbag up/down
Run Connector with 1.5/1.0P Kettlebell, Perform 20 Goblet Squats at Top run down
Run Connector with 20/15 pound vest up/down

All athletes must complete all four tasks before switching tasks
All athletes "owe" 20 burpees at the completion of each task, HOWEVER teammates may pay off your "debt" for you. (each team must have completed a team total of 80 burpees before continuing).

WOD 120129

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.

For time:
Run 800m
---
6 Rounds of:
6 Plate burpees 15/10lbs
6 Walking lunges holding plate overhead 15/10lbs
---
Run 800m

Post time to comments.

At the 1:29 mark is a 2-second shot of my first Trainer, Keith Wittenstein.

WOD 120128

timed effort

Every six minutes on the sixth minute for twelve minutes (three rounds):

Run 800 meters
Max rep C2B Pull-Ups

If you cannot do C2B Pull-Ups, set up a box high enough that you can jump to a position with your chest held tightly against the bar on each rep. Each rep starts in a squat low enough that the arms are completely straight and terminates with the chest held, as above, tightly against the bar.

15 Overhead Squat 135/95
Run 400 Meters
15 Front Squat 135/95
Run 400 Meters
15 Thruster 135/95
Run 400 Meters

20 double-under penalty for putting down the bar.

Bar can be rested overhead, on shoulders or hanging (no resting on thighs or back).

WOD 120126

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.

Alternating:
15-14-13-...-1 Russian kettlebell swings
1-2-3-...-15 Sit-ups

Post time to comments.

CrossFit Body 6:30AM, Yoga Room

Skill:

Headstands & Handstands: Headstand holds (wall) - Kick to handstands (wall) - Handstand holds (wall) - Kick to handstand (free-standing)

Conditioning:

Every minute on the minute (EMOTM) for 5 minutes:
50 High-knee steps
Max distance plank walks

Post number of room traverses to comments.

Mobility/stretching: Hip flexors

WOD 120125

This is a modification of CrossFit Open WOD 11.5.

Work in teams of two.

AMRAP in 16 minutes:
5 Power cleans 155/105lbs
10 Toes-to-bar
15 Wall-balls 20/14lbs

Only one partner may work on the AMRAP at once, but trade off the reps anyway, anyhow.

Every four minutes starting at minute 0, one partner must run 800m.

Post rounds completed to comments.

Kettlebell Juggling (Embedding disabled)
Check out 2:45!

WOD 120124

25 Box Jumps 24/20"
20 Push-ups
15 Kettlebell clean and jerks 1.5/1.0p
10 Pistols (alternating legs)
5 Wall climbers
10 Pistols (alternating legs)
15 Kettlebell clean and jerks 1.5/1.0p
20 Push-ups
25 Box Jumps 24/20"

Post time to comments.

CrossFit Body 6:30AM, Yoga Room

Skill:

Headstands & Handstands: Walk to handstands (wall) - Handstand holds (wall) - Turning out of handstand - Handstands moving one leg off wall

Conditioning:

5-10-15-10-5
Handstand Shoulder Taps
Star jumps

Post time to comments.

Mobility/stretching: Shoulders & Lats

WOD 120122

Timed Effort

200 burpees for time.

Jump up and touch a target approximately one foot above maximum reach on each rep.

Post time to comments.

WOD 120122

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.

AMRAP in 12 min:
5 Sumo Deadlifts 135/95
7 Wall-ball 20/14
9 Push-ups

Post rounds completed to comments.

8AM GWPC (come to back gate):

CrossFit Games Open 2012 prep.

This is for Athletes planning to compete for Team CFEB in the upcoming Open.

Registration Link

See last Sunday's post for the Rx Checklist and Team requirements.

Games Athlete WOD

1: CrossFit Games Open 2012 Prep WOD 12.2:

"The Crucible"

A: For Time
Run 800 meters in 3:30/4:00 or less
Rest 90 seconds

B: For time:
45 unbroken Thrusters 75/55
Rest 90 seconds

C: For time:
21-15-9 - all sets unbroken
Deadlift 205/135
C2B Pull-Up/Pull-Up
Finish in 7:00 or less
Rest 90 seconds

D: For time:
For every second over limit in part "A" perform one burpee
For every time putting down the bar in part "B" perform 10 thrusters
For every second over 7:00 in part "C" perform one C2B jumping pull-up
For every unauthorized set break in part "D" perform 5 Wall-Ball 20/14

We will be doing this in pairs: One person works, the other Judges. The judge is never wrong. If you have not experienced this before you will get to see what it is like to have a judge count (or not count) every rep.

2: Skill work or testing of Rx Checklist above.

3: Any other crazy-ass shit that people come up with to try, within the limits of reason and safety.

WOD 120121

timed effort

In 25 minutes:

Work up to a 1RM Ground to overhead
Perform Max Rep Burpees

- You may not touch the barbell until the clock starts.
- You may alternate burpees and 1RM attempts in any way.

Score is Max weight lifted plus number of burpees done.

Post load plus reps and total to comments.

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

WOD 120119

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.

3 rounds:
Run 400m
15 Burpees
12 Russian kettlebell swings
9 Hanging Knee Raises

Post time to comments.

CrossFit Body 6:30AM, Yoga Room

Skill:

Headstands & Handstands: Kick to headstands (wall) - Headstand holds (wall) - Kick to handstands (wall) - Handstand holds (wall) - Kick to handstand (free-standing)

Conditioning:

Divide into 2 teams (3 teams if more than 10 people).
Each team gets 1 medicine ball.

For time:
150 Wall-Ball Shots

• One team member does 5 wall-ball shots. On the fifth shot, the next team member must catch the ball and do their 5 wall-ball shots, pass, etc.
• team members not working must hold bottom of squat.
• You may pause between shots.
• If there is a missed pass, the entire team must bear crawl to the opposite wall and back before continuing.

Post number of shots made by the team to comments.

Mobility/stretching: Lower legs (calves & shins)

WOD 120118

Timed Effort

5 Rounds

In any order (FGB-style)

1 Min C2B Pull-Ups/Pull-Ups
1 Min Burpees
1 Min G2O/H 115/75

Rest one minute between rounds.

Post total reps to comments.

WOD 120117

Via Eva T

7 Rounds:
3 Burpees
10 Hollow Rocks

Post time to comments.

CrossFit Body 6:30AM, Yoga Room

Skill:

Headstands & Handstands: Kick to headstands (wall) - Headstand holds (wall) - Kick to handstands (wall) - Handstand holds (wall) - Kick to handstand (free-standing)

Conditioning:

With a partner, accumulate:
100 Superman rocks
100 Push-ups
100 Sit-ups
100 Squats
Only one person may be moving at once, finish all 100 reps before moving on to the next exercise.

Post time to comments.

Mobility/stretching:

10-minute squat hold

CrossFit Games Open 2012 prep.

This is for Athletes planning to compete for Team CFEB in the upcoming Open.

Registration Link

Those of us who have experience in CF competition (which is super-fun) will explain what it is like to those of us who do not.

You should meet the following minimum standards (injury etc. notwithstanding):

Able to perform pull-ups (chest-to-bar preferred)
Able to perform strict push-ups
Able to achieve full squat depth with a flat back
Able to Deadlift 275/155
Able to Squat 185/135
Able to Clean and Jerk 135/95
Able to Press 95/65

In addition to perform competently, you should be able to do all of the following (not required):

Rx Checklist

If you cannot do the minimum, above, but have a lot of heart and think you can get it by the time the open rolls around, email me and we can discuss it.

Sunday 120122

CrossFit Games Open 2012 prep WOD 12.2:

"The Crucible"

A: For Time
Run 800 meters in 3:30/4:00 or less
Rest 90 seconds

B: For time:
45 unbroken Thrusters 75/55
Rest 90 seconds

C: For time:
21-15-9 - all sets unbroken
Deadlift 205/135
C2B Pull-Up/Pull-Up
Finish in 7:00 or less
Rest 90 seconds

D: For time:
For every second over limit in part "A" perform one burpee
For every time putting down the bar in part "B" perform 10 thrusters
For every second over 7:00 in part "C" perform one C2B jumping pull-up
For every unauthorized set break in part "D" perform 5 Wall-Ball 20/14

We will be doing this in pairs: One person works, the other Judges. The judge is never wrong. If you have not experienced this before you will get to see what it is like to have a judge count (or not count) every rep.

WOD 12016

Timed Effort

Every 12 minutes on the 12th minute starting at minute zero perform one of the following, in any order:

A: 90 Push-Ups
B: 90 Box Jumps
C: "Diane"

Post time in A, B and C and sum of time A, B and C to comments.

8AM GWPC (come to back gate):

CrossFit Games Open 2012 prep.

This is for Athletes planning to compete for Team CFEB in the upcoming Open.

Registration Link

Those of us who have experience in CF competition (which is super-fun) will explain what it is like to those of us who do not.

You should meet the following minimum standards (injury etc. notwithstanding):

Able to perform pull-ups (chest-to-bar preferred)
Able to perform strict push-ups
Able to achieve full squat depth with a flat back
Able to Deadlift 275/155
Able to Squat 185/135
Able to Clean and Jerk 135/95
Able to Press 95/65

In addition to perform competently, you should be able to do all of the following (not required):

Rx Checklist

If you cannot do the minimum, above, but have a lot of heart and think you can get it by the time the open rolls around, email me and we can discuss it.

Games Athlete WOD

A: 2011 CrossFit Games Open WOD 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches 75/55

We will be doing this in pairs: One person works, the other Judges. The judge is never wrong. If you have not experienced this before you will get to see what it is like to have a judge count (or not count) every rep.

B: Skill work or testing of Rx Checklist above in remaining time.

C: Any other crazy-ass shit that people come up with to try, within the limits of reason and safety.

WOD 120115

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.

Five rounds of:
15 Kettlebell swings (any weight)
15 Lunge steps (in place)
15 Sit-ups

Post time to comments.

WOD 12012

Timed effort:

Run 400 Meters
10 Squat 115/75
10 Kettlebell Swings 1.5/1.0
10 Box Jump 24/20
Rest Precisely 90 seconds
Run 200 Meters
5 Squat 115/75
5 Kettlebell Swings 1.5/1.0
5 Box Jump 24/20
Rest Precisely 60 seconds
Run 800 Meters
20 Squat 115/75
20 Kettlebell Swings 1.5/1.0
20 Box Jump 24/20

Scaling: If you cannot squat 115/75 without a rack, deadlift instead.

Post time to comments

WOD 120112

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.

10-9-8-7-6-5-4-3-2-1
Jump squats
Push-ups
Toes-to-bar

Post time to comments.

CrossFit Body 6:30AM, Yoga Room

Skill:

Headstands & Handstands: Kick to headstands (wall) - Headstand holds (wall) - Kick to handstands (wall) - Handstand holds (wall) - Kick to handstand (free-standing)

Conditioning:

5 rounds of:
30 seconds of High-knee jogs
30 seconds of Superman rocks

Post perceived level of pain and/or number of Superman rocks to comments.

Mobility/stretching: Lats & Traps

WOD 120111

Timed Effort

Every 8 minutes on the 8th minute starting at minute zero perform one of the following, in any order:

A: 15-12-9
Deadlift 205/135
Pull-Up

B: 15-12-9
Push-Up
Pull-Up

C: 39 GI Jane

Post time in A, B and C and sum of time A, B and C to comments.

Games athletes: accumulate 500 double-unders at any point in the day.

WOD 120110

AMRAP in 15 minutes:

4 HSPU
8 Front squats 135/95
12 Knees-to-elbows

Post number of rounds completed to comments.

CrossFit Body 6:30AM, Yoga Room

Skill: Headstands and Handstands:

-Kick to headstand against wall
-Headstand holds against wall
-Kick to handstand against wall
-Handstand holds against wall

Conditioning:

Start near a wall.

With a partner:
AMRAP in 7 minutes:
20 Star jumps*, only one partner may jump at a time.
Wheelbarrow-walk** to the opposite wall

Post number of walks completed to comments.

*Sub 3 jumping jacks = 1 star jump
**Wheelbarrow-walk = a plank walk where one partner is holding the others' feet. Overly saggy walks will be awarded 5-burpee penalties.

Mobility/stretching:
-Shoulders!

WOD 110109

Timed Effort

Every 12 minutes on the 12th minute starting at minute zero perform one of the following, in any order:

A: 90 Burpees
B: 90 Kettlebell Swings 2.0/1.5, competition standard
C: "Fran"

Post time in A, B and C and sum of time A, B and C to comments.

WOD 120108

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.

On coaches count, with a dowel:

Friendship Run 800m (entire group goes at pace of slowest athlete)
50 Thrusters
40 Squats
30 Deadlifts
Friendship Run 600m (entire group goes at pace of slowest athlete)
40 Squats
30 Deadlifts
20 Presses
Friendship Run 400m (entire group goes at pace of slowest athlete)
30 Deadlifts
20 Presses
10 Squats
Friendship Run 200m (entire group goes at pace of slowest athlete)

Post total rounds to comments.

WOD 120107

timed effort

25 Minute limit

Run one mile
50 Kettlebell Russian Swings 2.0/1.5
50 Burpees
------------------------------
3 Rounds:
15 Squat
10 Push-Up
5 C2B Pull-Up
-------------------------------
Max Rep Ground to Overhead 135/95*

*Competitors: If you think you will be able to do at least 5 G2O/H @ 155/105, scale up to that weight.

Post Ground to Overhead reps and load to comments.

Amazing Bruce Lee Nunchuck Ping-Pong Video

WOD 120106

Timed effort:

Every 12 minutes on the 12th minute starting at minute zero perform one of the following, in any order:

A: Run 800 meters
B: 21-15-9 Pull-Up/Push-Up
C: 50 Burpees

Post time in A, B and C and sum of time A, B and C to comments.

WOD 120105

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.

10 rounds of:
1 minute AMRAP of:
5 Burpees
5 Kettlebell goblet squats (any weight)
1 minute rest

If the rest-minute starts in the middle of a round, start your next work-minute in the middle of that round. Partial rounds count.

Post total rounds to comments.

CrossFit Body 6:30AM, Yoga Room

Skill: Headstands & Handstands:

-Kick to headstands
-Headstand holds
-Kick to handstands
-Handstand holds

Conditioning:

Starting near one wall, perform 5 burpees*, then broad jump to the opposite wall. Repeat for 5 minutes.

*Perform piking push-ups is you are unable to do burpees.

Post number of burpees completed to comments.

Mobility/stretching:

-Shoulders