Recently in WOD Category
WOD 100212
Front Squat 5-5-5
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followed by:
21-15-9
Box Jump 24/20
C2B Pull-Up/Pull-Up
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Brooke on her way to victory at the CFEB Throwdown
WOD 100310
Deadlift 5-5-5
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Followed by:
3 rounds
Run 200 meters
12 kettlebell swings 2.0/1.5P
Max Rep Deadlift 225/155
each round is two and one-half minutes long. Score is number of deadlifts. Zero deadlifts in any round = DNF.
Post deadlifts completed to comments.
Press 5-5-5
Followed by:
21-15-9
Front Squat 105/65
Push-Press 105/65
Dead-Hang Pull-Up/C2B Pull-Up
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Throwdown results:
Men
1) Dusty - CF San Ramon
2) Nabil - CF Sweat Shop
3) Kevin - CF Moxie
4) Raphael - CF East Bay
5) Sam - Diablo CrossFit
Women
1) Brooke - CF East Bay
2) Lacy - Diablo CF
3) Teryn - CF Solano
4) Helen - CF Sweatshop
WOD 100307
Front Squat 5-5-5
Followed By:
21-15-9
Thruster 95/65
Burpee
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AMRAP in 15 minutes of the complex:
5 Deadlift 135/95
4 Hang Clean 135/95
3 Thruster 135/95
2 Front Squat 135/95
1 Shoulder to Overhead 135/95
Suggested scaling: 95/65
Post rounds completed to comments.
Here is the format for the Throwdown, Saturday March 6th, 10-2PM, CrossFit East Bay at GWPC, 520 20th Street, Oakland Ca.
RAIN OR SHINE - dress appropriately
10AM - registration, workout explanation, heat assignments
Event One:
11AM
30 Burpees
30 C2B Pull-Ups
30 Deadlift 275/185
Run 6.2KM
Max Rep Burpees
40 Minute limit
Score is number of burpees done after completion of run.
Staggered starts every 10 minutes in groups of 12 (scaled athletes go last)
1PM
Top 5 Male competitors:
AMRAP in 15 minutes of the complex:
5 Deadlift 135
4 Hang Clean 135
3 Thruster 135
2 Front Squat 135
1 Shoulder to Overhead 135
130PM
Top 5 Female competitors:
AMRAP in 15 minutes of the complex:
5 Deadlift 95
4 Hang Clean 95
3 Thruster 95
2 Front Squat 95
1 Shoulder to Overhead 95
2PM - free bouldering or top-roping, anyone wishing to do the AMRAP can do so, until closing at 6PM.
WOD 100304
Mini-Metcon TBA
Hang Clean 3-3-3-3-3
WOD @ BIW 100303 5pm and 6pm:
In 20 minutes, perform as many rounds as possible of:
10 push-ups
20 kettlebell swings (2p/1.5p)
30 sit-ups
CrossFit East Bay WOD @ GWPC 100302
Shoulder Press 5-5-5
Push-Press 3-3-3
Push-Jerk 1-1-1
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This was the best video I could find that showed all three barbell squat movements. However, it is not ideal: he has a bad habit of not coming to full extension at the top of each squat (which he admits is a problem), and he's only going to parallel at the bottom (we go below parallel). Do not emulate this ROM, or I will yell at you.
CrossFit East Bay WOD @ GWPC 100301
"You Don't Know Squat"
For time:
50 Squats
10 HSPU
50 Front Squats 45#
10 HSPU
50 Overhead Squats 45#
10 HSPU
50 Back Squats 45#
10 HSPU
50 Squats
Post time and impressions to comments.
CrossFit East Bay WOD @ BIW 100228
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Kettlebell swing (2p/1.5p)
Post number of swings completed for each round to comments.
Facility/About
About our facility, history and more.
What is CrossFit?
Home Page
Notable Perfomances
1RM Clean and Jerk
Eric 225
Raph 225
Jiro 205
Matthew 180 (16yo)
Ynez 120
100206
Throwdown!
Winners:
Men: Dusty - CF San Ramon
Women: Brooke - CF East Bay
100216
Row(run)/Double-under/Clean
Rafael 16:00
100213
"Grace" - Full Squat Clean
Dave K. 4:40
Polly 6:35
100212
Amanda 245 Deadlift
100206
"Karen"
Dave K. sub-5 minutes
Links
CFEB RECORDS
CrossFit
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Is CrossFit Original?
Simple 3x5 for Crossfitters
Skill Levels 1-4
Lifting Max % Chart
PR Sheet by RH
Coach Glassman Quotes
Coach Rippetoe Quotes
Friends Of CrossFit East Bay
Maximus' S&C/CF Blog
CrossFit Oakland
CrossFit Black Box NYC
CrossFit Virtuosity
Catalyst Athletics
Robb Wolf
Optimum Performance Training
On Rock? Rock On
Sweatin & Snackin
Strong Island S&C/CF
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
Extra Burpees Suck on CrossFit East Bay WOD @ GWPC 100210: 105-105-105 18:20 Rx
crousie on CrossFit East Bay WOD @ GWPC 100212: Front squat: 105-115-120 WOD: 9:29RX (pull-up)
Joe D. on CrossFit East Bay WOD @ BIW 100310: No comment on the weight for deadlifts. My form needs a serious overhaul.... 1
Zach on CrossFit East Bay WOD @ BIW 100310: 255-275-285. 41 deadlifts RX in part 2. (Wasn't planning on doing that much in t
average joe on CrossFit East Bay WOD @ BIW 100310: and when i say interested, i mean in car pooling, not that i have extra tickets
average joe on CrossFit East Bay WOD @ BIW 100310: if anyone is interested, i just bought tickets online to watch the sectionals in
Amanda on CrossFit East Bay WOD @ BIW 100310: 180-190-190 17 RX Why do I continually have such abysmal form????
Shaul on CrossFit East Bay WOD @ BIW 100310: 215-195-255(x4)- props to us idiots that cannot tell the difference between a 45
amymarie on CrossFit East Bay WOD @ BIW 100310: 145-155-160(x2) felt heavy and wanted to save up for the the fun 3 rounds I had