WOD 090823

Clean & Jerk 3-3-3-1-1-1

Post loads to comments.

Aaron and Zack cleaning 2P mid-metcon

WOD 090318

Clean & Jerk 3-3-3-3-1-1-1

Post loads to comments.

Best score is highest weight lifted.

New CFEB women's pull-up standard:

Chin over bar will continue to count as RX. However, if a female athlete performs C2B pull-ups in a WOD that score will trump all non-C2B RX scores.

Example:

Athlete "A": "Cindy" 15 rounds RX (non-C2B)
Athlete "B": "Cindy 10 rounds RX (C2B)

Best performance - Athlete "B"

WOD 090117

LEAD CLINIC WITH MIKE:

RSVP HERE

11AM and Noon

Clean & Jerk 3-3-3-3-3-3-3

Post loads to comments.

3PM Firebreathers (advanced)

Skill Work:

• Rope Climb
• Hollow Rock
• Kettlebell Snatch

Throwdown:

100 Kettlebell Hang Snatch 1.5P/1.0P

Post time to comments.

Announcing CrossFit "FireBreathers" (Advanced) Class

Starting in 2009, Saturdays at 3PM, CrossFit East Bay at Ironworks will hold a "FireBreathers" class for CFEB's strongest, fastest, toughest athletes. The WODs (Workouts Of the Day) will be "Throwdown"-style; each month's workouts will be chosen in such a way that a cumulative score can be recorded. For instance a month might consist of "Diane", "Fran", "Helen" or other WODs that consist of a fixed number of reps done for time, with the winner being the woman and man with the lowest cumulative time for the month. This will be for those who want to push their fitness, metabolic capacity and performance to the limit. There will be no whining, no excuses, no scaling and nothing less than excellent form and full ROM (Range Of Motion) will be tolerated. So suit up in your best Lulus and CF Ts and come get your Handstand Push-Ups, Muscle-Ups, 2 Pood Kettlebell Swings, 275# Deadlifts, 135# Thrusters, Double-Unders (and whatever else we throw at you) on.

WOD 081226

Clean & Jerk 3-3-3-3-3-3-3

Post loads to comments.

If you have your own bars and/or bumper plates, bring them.