CrossFit East Bay http://www.crossfiteastbay.com/ en Copyright 2012 Wed, 16 May 2012 17:38:19 -0800 http://www.sixapart.com/movabletype/ http://www.rssboard.org/rss-specification Thursday 120517 beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come. REGULARS ARE NOT ENCOURAGED TO COME (but are not prohibited either). A: Static Pull-ups 3-3-3-3-3 Add weight if you can do more than 3, use a band assist if you can do fewer than 3. B: In teams of 2, 8 rounds: 5 Burpees 7 Kettlebell goblet squats 9 Toes-to-bar -OR- hanging knee raises -Both partners always do the burpees together -One partner works on the KB goblet squats and the T2B while the other rests, alternating rounds. Post loads/assists in part A and time in part B to comments.
CrossFit Body 6:30AM, Meet upstairs in yoga room Mobility: Prep for overhead position Skill: Overhead squats & Sots presses Conditioning: For time: 30 Burpees 60 Walking lunge steps 30 Burpees Post time to comments.]]> http://www.crossfiteastbay.com/2012/05/thursday-120517.html http://www.crossfiteastbay.com/2012/05/thursday-120517.html WOD Beginner Workout Ca California CrossFit CrossFit Body CrossFit East Bay Metcon Oakland WOD Wed, 16 May 2012 17:38:19 -0800 Wednesday 120516 A lighter Chris Spealler does "Annie". WOD 120516 A: High hang power snatch 3-3-3-3-3-3-3 B: "Annie" 50-40-30-20-10 Double-unders Sit-ups]]> http://www.crossfiteastbay.com/2012/05/wednesday-120516.html http://www.crossfiteastbay.com/2012/05/wednesday-120516.html WOD CrossFit CrossFit Body CrossFit East Bay Double-Under GWPC Sit-Up Snatch Tue, 15 May 2012 20:40:00 -0800 Tuesday 120515 CrossFit Body 6:30AM, Meet upstairs in the yoga room Mobility: Hips! Skill: Accuracy drills Conditioning: AMRAP in 7 minutes: Bear crawl across the room Broad jump across the room 10 Push-ups Post completion to comments.]]> http://www.crossfiteastbay.com/2012/05/tuesday-120515.html http://www.crossfiteastbay.com/2012/05/tuesday-120515.html WOD CrossFit CrossFit Body CrossFit East Bay Deadlift GWPC Mon, 14 May 2012 21:53:49 -0800 Monday 120514 Mikko Salo push-presses 255lbs for reps. WOD 120514 A: Push-press 5-5-5-5 Then do a set of 5 OR MORE All at 85% of 1RM B: 2 rounds: Run 200m 30 Wall-balls 20/14lb
CrossFit Body 1:05PM, Meet upstairs in the yoga room Mobility: Hips! Skill: Accuracy drills Conditioning: AMRAP in 7 minutes: Bear crawl across the room Broad jump across the room 10 Push-ups Post completion to comments.]]> http://www.crossfiteastbay.com/2012/05/monday-120514.html http://www.crossfiteastbay.com/2012/05/monday-120514.html WOD CrossFit CrossFit Body CrossFit East Bay GWPC Oakland Push-Press Run Wall-Ball Sun, 13 May 2012 21:31:44 -0800 Sunday 120513 WOD_GRID_2012_05_13.PNG This has nothing to do directly with CF, but a truly great coach. WOD 120513 This workout is geared towards beginners. REGULARS ARE NOT ENCOURAGED TO COME. The pace will be slower than usual. Those with no, or limited experience are encouraged to come. A:10-10 Sumo Deadlift 135/95 On Trainers Count B: 4 Rounds Run 200 meters 20 Sumo Deadlift 95/65 Focus on form, not time. Your back should NOT hurt from doing this. Trainers will stop you, correct you, lower your weights (including right down to a dowel) or cut down your reps if you can not perform the movement correctly. Post time to comments. ]]> http://www.crossfiteastbay.com/2012/05/sunday-120512.html http://www.crossfiteastbay.com/2012/05/sunday-120512.html WOD Beginner Workout Ca California Concord CrossFit CrossFit East Bay Metcon Oakland WOD Sat, 12 May 2012 22:33:05 -0800 Saturday 120512 Watch the Central East Regionals live on the CrossFit Games website this weekend! WOD 120512 A: Clean & Jerk 1-1-1-1-1 B: Pick one: -Run 5k -Row 5k -Run 10k -Row 10k Post loads in part A and selection and time in part B to comments.]]> http://www.crossfiteastbay.com/2012/05/saturday-120512.html http://www.crossfiteastbay.com/2012/05/saturday-120512.html WOD Clean and Jerk CrossFit CrossFit East Bay GWPC Oakland Row Run 10K Run 5K Weight Lifting Fri, 11 May 2012 19:13:44 -0800 Friday 120511 Improve your shoulder position for the thrusters WOD 120511 "Fran" 21-15-9 Thrusters 95/65 Pull-ups Post time to comments. Compare to 120406]]> http://www.crossfiteastbay.com/2012/05/friday-120511.html http://www.crossfiteastbay.com/2012/05/friday-120511.html WOD Benchmark CrossFit CrossFit East Bay Fran GWPC Oakland Pull-up Thruster Thu, 10 May 2012 08:19:59 -0800 Thursday 120510 beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come. REGULARS ARE NOT ENCOURAGED TO COME (but are not prohibited either). For time: Run 400m --- 3 rounds: 10 Burpees 20 Overhead walking lunges 15/10lb plate --- Run 400m --- 3 rounds: 10 Kettlebell swings 1.0/0.75p 20 Sit-ups --- Run 400m Post time to comments.
CrossFit Body 6:30AM, Meet upstairs in yoga room Mobility/Skill: The Squat Conditioning: 5 rounds: 12 Sit-ups 12 Push-ups Post completion to comments.]]> http://www.crossfiteastbay.com/2012/05/thursday-120510.html http://www.crossfiteastbay.com/2012/05/thursday-120510.html WOD Beginner Workout Ca California CrossFit CrossFit Body CrossFit East Bay Metcon Oakland WOD Wed, 09 May 2012 15:21:47 -0800 Wednesday 120509 Wednesday only: this workout limits us to 20 people per class. First come, first served. "2012 Regional Workout 2" For time: Row 2k 50 Pistols, alternating 30 Hang cleans 225/135lbs 17-minute time cap. Post time to comments. We're using the 2012 Regionals movement standards and scoring for this workout.]]> http://www.crossfiteastbay.com/2012/05/wednesday-120509.html http://www.crossfiteastbay.com/2012/05/wednesday-120509.html WOD Clean CrossFit CrossFit Body CrossFit East Bay GWPC Pistols Row Tue, 08 May 2012 20:44:52 -0800 Tuesday 120508 Chris Spealler does Regionals-style Diane 1:52. WOD 120508 "Diane" 21-15-9 Deadlift 225/155lb Handstand Push-ups 9-minute time cap. Post time to comments. We're using the 2012 Regionals movement standards and scoring for this workout.
CrossFit Body 6:30am, Meet DOWNSTAIRS in the CF area Mobility: Lats & traps Skill: Jumping & landing Conditioning: "Annie" 50-40-30-20-10 Double-unders (or 2x singles) Sit-ups 12-minute limit Post time to comments.]]> http://www.crossfiteastbay.com/2012/05/tuesday-120508.html http://www.crossfiteastbay.com/2012/05/tuesday-120508.html WOD Benchmark Box Jump CrossFit CrossFit Body CrossFit East Bay Deadlift Diane Double-Under GWPC gymnastics Handstand Push-Up Sit-Up Mon, 07 May 2012 16:39:37 -0800 Monday 120507 fgbgrid.png The above grid is found HERE. Please print some copies. WOD 120507 Fight Gone Bad! 3 rounds: 1 minute Row (calories) 1 minute Wall Ball 20/14lb 1 minute Sumo Deadlift High Pull 75/55lb 1 minute Box Jump 24/20" 1 minute Push Press 75/55lb 1 minute Rest Post total reps to comments. Compare to 120402 CrossFit Body 1:05PM, Meet DOWNSTAIRS in the CF area Mobility: Lats & traps Skill: Jumping & landing Conditioning: "Annie" 50-40-30-20-10 Double-unders (or 2x singles) Sit-ups 12-minute limit Post completion to comments.]]> http://www.crossfiteastbay.com/2012/05/monday-120507.html http://www.crossfiteastbay.com/2012/05/monday-120507.html WOD Benchmark CrossFit CrossFit East Bay FGB Fight Gone Bad GWPC Metcon Oakland Sun, 06 May 2012 20:09:17 -0800 Sunday 120506 WOD_GRID_2012_05_06.PNG Regional workout standards are here. WOD 120506 REST DAY FOR ALL REGULARS This workout is geared towards beginners. Those with no, or limited experience are encouraged to come. REGULARS ARE NOT ENCOURAGED TO COME (but are not prohibited either). A and B can be done in either order Alternate as follows: Ring Row, Rest, Air Squat, Rest, Ring Row, Rest, Air Squat, etc. Can also be done in either order. A: Alternating Tabata: Ring rows Air squats Rest 4 minutes, then B: Alternating Tabata: KB swings Push-ups

Post total reps completed to comments.

]]> http://www.crossfiteastbay.com/2012/05/sunday-120506.html http://www.crossfiteastbay.com/2012/05/sunday-120506.html WOD Beginner Workout Ca California CrossFit CrossFit East Bay Metcon Oakland WOD Sat, 05 May 2012 20:59:32 -0800 Saturday 120505 Jeff Tucker teaches MU transitions WOD 120505 A: 1-2-3-4-5 Thrusters 155/105lb Muscle-ups Substitute 4 Pull-ups and 4 ring or parallette dips for each muscle-up. B: Hang power snatch 2-2-2-2-2 Competitors do B first, then A. Post time in part A and loads in part B to comments.]]> http://www.crossfiteastbay.com/2012/05/saturday-120505.html http://www.crossfiteastbay.com/2012/05/saturday-120505.html WOD A/B CrossFit CrossFit East Bay GWPC Muscle-up Oakland Snatch Thruster Fri, 04 May 2012 21:01:02 -0800 Friday 120504 andi_weighted_lunge.JPG WOD 120504 A: Sumo Deadlift 3-3-3-3-3 B: 7 rounds: 7 Cleans 155/105 lbs Run 200m Post loads in part A and time in part B to comments.]]> http://www.crossfiteastbay.com/2012/05/friday-120504.html http://www.crossfiteastbay.com/2012/05/friday-120504.html WOD Clean CrossFit CrossFit East Bay Deadlift GWPC Oakland Run Thu, 03 May 2012 20:34:21 -0800 Thursday 120503 NOON (new time!), 5:15, 6:15 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. REGULARS ARE NOT ENCOURAGED TO COME (but are not prohibited either). A: 15-12-9-6-3 Burpees Push-presses 45/30 B: Run 1 mile Post time in parts A and B to comments.
CrossFit Body 6:30AM, Meet upstairs in yoga room Mobility: Wrists, shoulders, lats Skill: One-armed push-ups Conditioning: 100 Hollow rocks 100 Supermans (or rocks) Post completion to comments.]]> http://www.crossfiteastbay.com/2012/05/thursday-120503.html http://www.crossfiteastbay.com/2012/05/thursday-120503.html WOD Beginner Workout Ca California CrossFit CrossFit Body CrossFit East Bay Metcon Oakland WOD Wed, 02 May 2012 17:58:59 -0800