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WOD 100827
5 rounds for time:
Run 400 meters
15 OHS 95/65
15 burpees
Post time to comments.
Noon -
Bench Press Instruction at GWPC - upstairs
As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:
- Rest
- Make up a missed WOD
- Work on a skill
- Break a record
Beginners
5 rounds
Run Grainger loop
15 Kettlebell swings (any)
15 Burpees
Post time to comments
Advanced/Intermediate/Regulars:
2-2-2-2-2-2-2 of the complex: 1 Squat Clean, 1 Front Squat, 2 Power Jerk
Do each rep as quickly and explosively as you can with excellent form. Focus on getting under the bar as fast as possible for all 7 sets. Rest at least one minute between sets.
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
Interesting discussion about this picture (working out with weights 30 weeks pregnanant) over at .com
WOD 100823
A: Work up to a 1RM in the Snatch Grip Deadlift.
B: Perform as many reps as possible of Snatch Grip Deadlift @ 80% of 1RM
C: 30 Deadlift 135/95
15 Squat Clean 135/95
20 Deadlift 135/95
10 Squat Clean 135/95
10 Deadlift 135/95
5 Squat Clean 135/95
scaling:
95/65 - L4
115/75 - L3
135/95 - "Rx"
155/105 -L1
12 minute limit.
As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:
- Rest
- Make up a missed WOD
- Work on a skill
- Break a record
Everyone:
TBA, depending on who shows up.
Followed by:
Beginners:
AMRAP in 20 minutes
Run 400 Meters
Jump Squats
Jump squats must be continuous. Any pause constitutes the end of the set and the athlete must run again.
Bonus! Penalty for stopping or walking at any time = 10 lunges per violation.
Post reps for each round to comments.
Advanced/Intermediate/Regulars:
Front Squat 5-5-5-5-5 @ 50% of 1RM.
Pause at rock-bottom of each rep. Adjust elbows and knees, come up with upper arms perpendicular to the ground.
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
Announcement:
This class is now at 5/6PM due to lack of interest in 7PM classes.
WOD 100701
AMRAP* in 12 minutes:
Muscle-Up (ring, bar or combination)
Ground-To-Overhead 165/105
If you cannot do muscle-ups, sub 4 pull-ups and 4 ring dips for each muscle-up.
Men: 10 muscle-ups and 10 G2O/H to qualify
Women: 4 muscle-ups + 10 G2O/H to qualify
If the qualifying reps are not met, the score is zero.
*As Many Reps As Possible
WOD 100630
OHS 15RM 8/13
If you have not done this before take your best guess at a 15RM and perform it.
Deadlift
5 reps @ 70% of 1RM
5 reps @ 80% of 1RM
5 reps or more @ 82.5% of 1RM
- If you do not know your 1RM, work up to it instead.
7/13
WOD 100626
45 reps thruster 95/65
For each unrack*, or missed rep perform:
5 Burpee
10 Kettlebell swing 1.5P/1.0P
before continuing to perform thrusters.
10 minute limit.
* bar may rest in rack or overhead only
Post time to comments.
WOD 100625
OHS 15RM 7/13
Add five pounds from last successful lift.
If you have not done this before take your best guess at a 15RM and perform it.
Press
7 reps @ 60% of 1RM
7 reps @ 70% of 1RM
7 reps or more @ 80% of 1RM
- If you do not know your 1RM, work up to it instead.
7/13
WOD 100623
AMRAP* in 20 minutes:
3 Handstand Push-Ups
10 Push-Ups
12 C2B Pull-Ups
10 Push-Ups
Post time to comments.
Superhero Series: this is right before I pinned him.
OHS 15RM 6/13
Add five pounds from last successful lift.
If you have done this before take your best guess at a 15RM and perform it.
Deadlift
7 reps @ 60% of 1RM
7 reps @ 70% of 1RM
7 reps or more @ 80% of 1RM
- If you do not know your 1RM, work up to it instead.
6/13
Post loads to comments.
WOD 10618
Guest Instructor: Doron Serban
OHS 15RM 5/13
Add five pounds from last successful lift.
Press 1-1-1-1-1 6/13
Work up to a new 1RM
Post loads to comments.
Ynez of Team GPZ T2B
WOD 10616
As many rounds as needed to complete 45 "Lewin-Style" reps of C2B Pull-Up/Pull-Up:
Perform 25 burpees every three minutes on the third minute starting at minute zero.
Max rep C2B Pull-Up/Pull-Up until 45 are completed
Score is time to completion on Pull-Up.
Sixteen minute limit.
Compare to: 100523
Post time to comments.
Certified CrossFit L1 Trainer Bryan St. Andrews
As many rounds as needed to complete 45 "Lewin-Style" reps of Deadlift 250/165:
Run 400 meters every four minutes on the fourth minute
Max rep deadlift 250/165
Score is time to completion on deadlift.
20 minute limit.
Compare to: 100522
Post time to comments.
OHS 15RM 4/13
Add five pounds from last successful lift.
Deadlift 1-1-1-1-1 5/13
Work up to a new 1RM
Post loads to comments.
WOD 10612
Run 400 Meters
21 Burpees
12 C2B Pull-Ups
Post time to comments.
WOD 100611
3 Rounds
Run 400 Meters
21 C2B Pull-Ups
12 Deadlift 250/165
Post time to comments.
100609- Beginners skip to "Beginners", below.
As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:
- Rest
- Make up a missed WOD
- Work on a skill
- Break a record
Everyone:
Run 400MX2 for time
Followed by:
Beginners:
Run 800 meters
21 Kettlebell Swing - any weight
Run 600 meters
21 Push-Up
Run 400 Meters
21 Burpees
Post time to comments.
Advanced/Intermediate/Regulars
Hang Squat Snatch 3-3-3-3-3 @ 60% of 1RM, focusing on form.
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
"Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they'd rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice".
- Mark Rippetoe
WOD 100607
In any order:
30 Thruster 135/85
60 C2B Pull-Ups
90 Clap Push-Ups/Push-Ups
Min 0:00 - perform reps of the above (thruster, C2B, Push-Up)
Min 3:00 - 15 "Lewin-Style" Reps Ground-to-Overhead 135/85:
--Perform 10 burpees every two minutes on the second minute
--Max rep Ground-to-Shoulder 135/85 (up to 15 then continue as below)
--If finished resume performing reps of the above (thruster, C2B, Push-Up)
Min 9:00 - perform reps of the above (thruster, C2B, Push-Up).
Min 12:00 -15 "Lewin-Style" Reps Overhead Squat* 135/85:
--Perform 20 walking lunge every two minutes on the second minute
--Max rep Overhead Squat 135/85 (up to 15 then continue as below)
--If finished resume performing reps of the above (thruster, C2B, Push-Up)
Min 18:00 - perform reps of the above (thruster, C2B, Push-Up).
30 minute limit.
Scoring:
Each minute to completion yields one point, rounded to nearest quarter point (:15/:30/:45)
Each missed rep adds one point to total score.
Each missed "Lewin-Style" rep adds three points to score.
Post time to comments.
Suggested scaling: 115/75
*If you cannot do Overhead Squat do Front Squat.
WOD 100607
OHS 15RM 2/13
Add five pounds from last successful lift.
Deadlift 3-3-3 4/13
Perform five sets across at 92.5%% of 1RM.
Post loads to comments.
100606- Beginners skip to "Beginners", below.
As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:
- Rest
- Make up a missed WOD
- Work on a skill
- Break a record
Everyone:
Run 1600M for time
Followed by:
Beginners:
3 Rounds
Run 400 Meters
150 jump rope
Post time to comments.
Advanced/Intermediate/Regulars
Max rep or 50 double-unders every 10 minutes on the tenth minute, whichever is more.
Otherwise work on a skill, or make up a workout, as above.
Please note: no regular class on Monday (Memorial Day) - however you will have the opportunity to participate in the second CrossFit apartment moving for time event, followed by a special WOD at GWPC or environs. This will be in the mid-morning to early afternoon. Exact details will be posted tomorrow.
WOD 100530
Perform 30 ground-to-overhead anyway anyhow using as many rounds as needed of:
10 burpees every two minutes on the second minute
Max Rep Ground to O/H 135/85
Failure to complete 10 burpees per round = DNF
14 minute limit
No scaling
Post time to comments.
If you cannot perform the workout RX:
Perform 50 kettlebell clean and overhead anyway anyhow using as many rounds as needed of:
10 burpees every two minutes on the second minute
Max Rep Kettlebell Clean and O/H 1.5p/1.0p
Failure to complete 10 burpees per round = DNF
14 minute limit
Post time to comments
WOD 100518
Advanced:
30 Burpees
5 Muscle-Ups*
12 Press 115/75
30 Jump Squats
5 L-Pull-Ups
12 Push-Press 115/75
30 Push-Ups
5 Dead-Hang Pull-Ups
12 Push Jerk 115/75
15 minute limit. No whining.
Intermediate/beginner:
3 rounds:
30 burpees
21 Push-Jerk 95/65
15 minute limit. Minimal whining.
Post WOD and time to comments.
*You may scale to 20 consecutive pull-ups and 20 consecutive dips.
J-Hulk and friend.
WOD 100517
20RM Back Squat 11/13
Post load to comments.
Deadlift 7-7-7-7-7
Warm up, then do the first work set at 82.5% of your most recent one-rep max (which should be found HERE). Add at least .5 pounds and not more than 5 pounds to each subsequent lift. The first set should be brutally difficult, and the subsequent sets even harder.
Post loads to comments.
WOD 100509
3 Rounds
30 Double-Under
20 Burpee
720KG/560KG from below hip to overhead, two hands, using any kettlebell
720KG/560KG from below hip to overhead left, using any kettlebell
720KG/560KG from below hip to overhead right, using any kettlebell
Post time to comments.
Replace kettlebells neatly outside of group class area.
WOD 100503
10 rounds for time:
10 Hang-Squat Clean 95/65
10 clapping push-ups
Post time to comments
Deadlift PR Series #5: Nina 200#
"Fight Gone Bad!"
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. Three rounds. The stations are:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
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. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
WOD 100425
Guest Trainer: Doron Serban
Perform as a ladder:
3 x KB Complex, 110m Run
...etc continuing as long as you able.
Post rounds completed to comments.
*As many reps as possible
Post rounds and partial rounds to comments.
Mark M. 225X20 Back Squat
WOD 100424
Back Squat 20RM (7/20)
Press 1-1-1-1-1
Max Rep Push-Press @ 60% 1RM without putting down bar.
Post loads to comments.
Superhero series 2: Nicole G.
WOD 100418
5 rounds:
12 Deadlift 95/65
9 Hang Clean 95/65
6 Push-Jerk 95/65
Post time to comments.
WOD 100415
20RM Back Squat 5/12
Post load to comments
Followed by:
AMRAP* in 20 minutes:
10 Pull-Ups
10 Push-Ups
10 V-Ups
Post rounds completed to comments.
*As many reps as possible
WOD Winners
Overhead Squat
CJ 245
(New club record)
Links
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Lifting Max % Chart
Skill Levels 1-4
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Christian Witkin Photography
Recommended Products:
Example: For "Tabata Something Else"
Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
Recent Comments
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