Recently in WOD Category

Wednesday 121219

| | Comments (0) | TrackBacks (0)

Global Profile.jpg

WOD 121219

A: With a partner, 6 rounds for time:
30 Russian Kettlebell swings 1.5/1.0p
10 Bar-touch burpees

Partners switch after each round.

B: Deadlift 5-5-(5 or more) @80-85% of 1RM

Post time in part A and loads in part B to comments.


Competitors:
A: With a partner, 6 rounds for time:
50 Russian KB swings 1.5/1.0p
20 Double-unders

Partners switch after each round.

Then,
200m Farmer's carry 2x2.0/1.5p KBs

Tuesday 121218

| | Comments (0) | TrackBacks (0)

Thruster_off.jpg
An unofficial thruster-off is happening on this month's PR board.

There IS a 6am class today!

WOD 121218

A: 7 Sets of the complex:
1 Power Snatch + 1 Overhead squat

B: Back squat 5-5-5-5-(5 or more) @ 80-85% 1RM

Post loads in part A and loads in part B to comments.

Competitors:
A: Squat snatch 1-1-1-1-1-1-1

Then,
5 rounds for time:
Row 500m
10 Toes-to-bars


CrossFit Body 7:00AM, Meet downstairs in the CF area

Mobility:
LaX ball pecs & front delts
LaX ball T-spine

Skill:
Bar muscle-up progression

Conditioning:
5 rounds:
10 Burpees
10 Toes-to-bars

Post completion to comments.

Monday 121217

| | Comments (0) | TrackBacks (0)

WOD_GRID_2012_12_16_ALT.png

WOD 121217

A: For time:
10-9-8-...-1
Thrusters 105/75lb
Pull-ups

Sub burpees if you do not have pull-ups

B: Push-press 3-3-(3 or more) @ 85-90% 1RM

Post time in part A and loads in part B comments.




Competitors:
A: 3 rounds untimed:
Max rep ring dips
10 Pistols, alternating

Sunday 121216

| | Comments (0) | TrackBacks (0)

WOD 121216

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: Deadlift 5-5-5

B: 6 rounds:
30sec Russian KB swings 1.0/0.75p
30sec Rest

Post loads in part A and reps completed in part B to comments.

Saturday 121215

| | Comments (0) | TrackBacks (0)

Marco_Airdyne.jpg

WOD 121215

A: 10 minutes of Pull-up practice/progression

B: Deadlift 7-7-7 @ 78-82% of 1RM

C: 5 rounds:
Run 400m
9 Power Clean and Presses* 95/65lb

*Each rep = 1 power clean + 1 strict press.

Post progress in part A, loads in part B, and time in part C to comments.



Competitors:

A: Muscle-up practice:
3 Ribcage-to-bar pull-ups
3 Ribcage-to-ring pull-ups
3 Hip-to-bar pull-ups
3 Hip-to-ring pull-ups
3 Bar muscle-ups
3 Ring muscle-ups
Rest as needed, including between reps.

Then,
3 rounds untimed:
2 Rope climbs 15' starting in and returning to a sitting position
Rest as needed

Friday 121214

| | Comments (0) | TrackBacks (0)

Todd_big_burger.jpg

Recommended meal for really-hard-gainers.

WOD 121214

Please note: this is different from the workout grid!

A: Hang power clean 2-2-2-2-2

B: In 2 minutes:
3 Russian Kettlebell swings 1.5/1.0p
3 Wall-balls 20/14lb
6 Swings
6 Wall-balls
9 ...
9 ...
Continue up the ladder, adding 3 reps each time.
---
Rest 2 minutes
---
In 4 minutes:
3 Russian Kettlebell swings 1.5/1.0p
3 Wall-balls 20/14lb
6 Swings
6 Wall-balls
9 ...
9 ...
Continue up the ladder, adding 3 reps each time.
---
Rest 4 minutes
---
In 6 minutes:
3 Russian Kettlebell swings 1.5/1.0p
3 Wall-balls 20/14lb
6 Swings
6 Wall-balls
9 ...
9 ...
Continue up the ladder, adding 3 reps each time.

Post loads in part A and total reps completed in part B to comments.


Competitors: A: 5 sets of the complex: 1 Power clean + 1 Hang power clean + 1 High hang power clean

B: RKBS @ 2/1.5p

Then,
5 rounds:
Row 15 calories for time
Rest 90 seconds

Thursday 121213

| | Comments (0) | TrackBacks (0)

Jess_Bar_MU.jpg


There IS NOT a 6am class today!

WOD 121213

11:30am, 12:30pm, 5:15pm, 6:15pm

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).

10 rounds:
In 1 minute:
5 Goblet squats
5 Push-ups
Max rep jump to 8/6" target, 2-hand touch
Rest 1 minute

Post jumps completed to comments.


CrossFit Body 7:00AM, Meet upstairs in the yoga room

Mobility:
LaX ball shoulder while internally rotated
LaX ball T-spine

Skill:
One-armed push-ups

Conditioning:
If 6 or more people: Hooverball
If 5 or fewer people:
Tabata Burpees
Tabata Air Squats

Post completion to comments.

Wednesday 121212

| | Comments (0) | TrackBacks (0)

Harold_Jessie_G2O.jpg

WOD 121212

A: Thruster 5-5-5-5
This will probably be at 80-88% of your Push-Press 1RM

B: 4 rounds for time:
30 Lateral parallette jumps
25 Kettlebell swings 1.5/1.0p
20 Walking lunge steps
15 Burpees
10 V-ups

Post loads in part A and time in part B to comments.


Competitors:
B: 4 rounds for time:
30 Double-unders
25 Kettlebell swings 1.5/1.0p
20 Walking lunge steps
15 Pull-ups
10 T2B or GHD Sit-ups

Then,
3-5 Prowler pushes, increasing weight each time

Tuesday 121211

| | Comments (0) | TrackBacks (0)

Andi_Airdyne.jpg

There IS NOT a 6am class today!

WOD 121211

A: Snatch-grip deadlift 5-5-5

If you lack the flexibility to pull from the ground while maintaining an arch in your lower back, then pull from a pair of 45lb plates or pull from the pins in the cage.

B: 4 rounds for time:
5 Hang power snatches 75/55lb
10/7 Ring or barbell rows*
15 Box jumps 24/20"

*Barbell row: set up a barbell in a rack at about belly-button height. Assume the ring row position while hanging onto the bar. Pull to chest. Keep this movement @ bodyweight.

Post loads in part A and time in part B to comments.

Competitors:
HPSN 95/65lb,
Do ring rows directly under the rings and/or with feet elevated.

Then,
Pick a shoulder mobility drill from MobilityWOD and do it.


CrossFit Body 7:00AM, Meet upstairs in the yoga room

Mobility:
Roll out quads
Roll out hip flexors
Hamstring stretch

Skill:
Cartwheels!

Conditioning:
Complete the assigned tasks as quickly as possible, no pacing!
0:00 15 Jump-squats
3:00 20 Pull-ups (sub 15 Burpees)
6:00 30 Superman rocks
9:00 15 Jump-squats
12:00 20 Pull-ups (sub 15 Burpees)
15:00 30 Superman rocks

Post completion to comments.

Monday 121210

| | Comments (0) | TrackBacks (0)

WOD_GRID_2012_12_09.png

WOD 121210

A: 10 minutes of Double-under practice/progression

B: Back squat 10-10-10-10 @ 70-75% of 1RM

C: 6 rounds:
30s Max rep burpees
30s Rest

Post progress in part A, loads in part B, and total reps completed in part C to comments.




Competitors:
A: 3 rounds:
Max rep unbroken double-unders
Rest as needed

You only get 3 chances, no bogies!

Then,
3-5 Prowler pushes, increasing weight each time

Sunday 121209

| | Comments (0) | TrackBacks (0)

Jess_OHS_4.jpg

WOD 121209

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.

In 2 minutes:
5 Ball slams 20/15lb
5 Sumo Deadlift High Pulls 65/45lb or KBs
10 Ball slams
10 SDHP
...
Continue alternating the movements, adding 5 reps each time
---
Rest 4 minutes
---
In 4 minutes:
5 Ball slams
5 Sumo Deadlift High Pulls
10 Ball slams
10 SDHP
...
Continue alternating the movements, adding 5 reps each time
---
Rest 4 minutes
---
In 6 minutes:
5 Ball slams
5 Sumo Deadlift High Pulls
10 Ball slams
10 SDHP
...
Continue alternating the movements, adding 5 reps each time

Post total reps completed to comments.

Saturday 121208

| | Comments (0) | TrackBacks (0)

Cheryl_shoulders.jpg

WOD 121208

In teams of three, nine rounds:
15 Thrusters 95/65lb
15 Kettlebell Swings 1.5/1.0p

Teammates switch after each round.

Post team time to comments.



Competitors:
In teams of two, six rounds:
15 Thrusters 115/75lb
15 C2B Pull-Ups
Teammates switch after each round.

Then,
3x3 T&G Snatch @ 0.875 1RM

Friday 121207

| | Comments (0) | TrackBacks (0)

Prowl_Heavy.jpg

WOD 121207

In teams of three, nine rounds:
15 Deadlift 225/155
15 Burpees

Teammates switch after each round is completed.

Post team time to comments.


Competitors: In teams of two: Six rounds: 15 Deadlift 275/175 15 HSPU

Teammates switch after each round is completed.

Then,
3x3 T&G Clean @ 0.875 1RM

Thursday 121206

| | Comments (0) | TrackBacks (0)

CFEB_anvil.jpg


There IS NOT a 6am class today!

WOD 121206

11:30am, 12:30pm, 5:15pm, 6:15pm

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).

In any order:

Tabata Burpees
Rest 1 minute
Tabata Ring rows
Rest 1 Minute
Tabata Sit-Ups
Rest 1 minute
Tabata Push-Ups

Score is total reps completed.


CrossFit Body 7:00AM, Meet upstairs in the yoga room

Mobility:
Banded shoulder distraction
LaX ball front delts 2min/side

Skill:
Pull-up practice/progression

Conditioning:
If 6 or more people: Hooverball
If 5 or fewer people:
100 Hollow rocks
100 Superman rocks

Post completion to comments.

Wednesday 121205

| | Comments (0) | TrackBacks (0)


New KStar love

WOD 121205

Recovery day 3

A: 10 minutes of Pistol practice/progression

B: 5 rounds:
Every 3 minutes:
5 Back squats 135/95lb
10 Box jumps 24/20"

Take the bar from the ground, not a rack.

Post progress in part A and completion of part B to comments.


A: Alternating pistols 6-6-6
Switch legs at the *bottom* of the pistol

B: 155/105lb

Then,
Double-under ladder 5-10-15...-50 in 10min or less

Tuesday 121204

| | Comments (0) | TrackBacks (0)

Brian_band.jpg

There IS NOT a 6am class today!

WOD 121204

A: 10 minutes of Pull-up practice/progression

B: Hang power snatch 2-2-2-2-2-2-2-2-2-2 @ 60% of Snatch 1RM

Post time to comments.

Competitors:
A: Kettlebell snatches 10-10-10 each arm

B: 70% of 1RM

Then,
Row 2k @ 80% effort


CrossFit Body 7:00AM, Meet upstairs in the yoga room

Mobility:
Banded shoulder distraction
LaX ball front delts 2min/side

Skill:
Pull-up practice/progression

Conditioning:
If 6 or more people: Hooverball
If 5 or fewer people:
100 Hollow rocks
100 Superman rocks

Post completion to comments.

Monday 121203

| | Comments (0) | TrackBacks (0)

WOD_GRID_2012_12_02.png

WOD 121203

A: 2 rounds:
L-sit on parallettes for max time
Rest as needed

B: In either order, for total time:
4 rounds:
10 Wall-balls 20/14lb
10 V-ups
Rest 4 minutes
4 rounds:
10 Russian kettlebell swings 1.5/1.0p
10 Hand-release push-ups

Post times to comments.




Competitors:
B: Sub T2B for V-ups, 2.0/1.5p KB swings

Then,
3 rounds untimed:
2 Rope climbs 15'
Rest as needed

Sunday 121202

| | Comments (0) | TrackBacks (0)

Jess_OHS_3.jpg

WOD 121202

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: 3 rounds:
20 Walking lunge steps holding a plate, kettlebells, or dumbbells
Rest at least 1 minute

B: For time:
30-20-10
Kettlebell swings
Push-ups
After each set of swings and push-ups, accumulate 1 minute of front plank on your elbows

Post loads in part A and time in part B to comments.

Saturday 121201

| | Comments (0) | TrackBacks (0)

Jenn_Pull-ups.jpg

WOD 121201

A: Work to 1RM Press in 22:00

B: Work to 1RM Deadlift in 22:00

C: AMRAP Wall-Ball in 3:00

Post loads in part A and time in part B to comments.



Competitors:
C: No Drop (Ball must settle)

50-75 GHD Sit-Ups
50-75 GHD Hip Extensions

Friday 121130

| | Comments (0) | TrackBacks (0)

CFBody_Hooverball.jpg
Playing Hooverball in CF Body!

WOD 121130

A: Max Rep Burpees in 3:00
B: Work to 1RM Bench Press in 22:00
C: Work to 1RM Squat in 22:00

Warm-Up Protocol:

Bar x10
30% 1RM x 8
50% 1RM x 5
60% 1RM x 3
80% 1RM x 1
Attempt 1
Attempt 2 (+ 2-5%)
Attempt 3 (+2-5%)

Post reps in part A loads in parts B&C to comments.


Competitors:

Bar Touch Burpees

EMOTM for 7:00 10 HEAVY Russian-style Kettlebell Swings

Thursday 121129

| | Comments (0) | TrackBacks (0)

Rainy_Day.jpg


There IS a 6am class today!

WOD 121129

11:30am, 12:30pm, 5:15pm, 6:15pm

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).

With a partner,
2 rounds for time:
30 Deadlifts 135/95lb
30 Ball slams 20/15lb
30 Goblet squats 1.0/0.75p
30 Sit-ups

One partner works while the other partner rests. Break up the reps as needed.


CrossFit Body 7:00AM, Meet downstairs in the CF area

Mobility:
LaX ball quads
LaX ball hamstrings

Skill:
Pistol practice

Conditioning:
2 rounds:
30 Burpees
15 Wall-balls 20/14lb
Rest 3 minutes between rounds

Post completion to comments.

Wednesday 121128

| | Comments (0) | TrackBacks (0)

Bram_Elephant.jpg

Changed due to rain:

WOD 121128

22 Deadlift 225/145
22 Kettlebell Swing 1.5/1.0
22 Pull-Up
22 Kettlebell Swing 1.5/1.0
22 Front Squat 135/95
22 Kettlebell Swing 1.5/1.0

Each Athlete gets ONE bar.

Post time to comments.

Comp:

22 Deadlift 315/185
22 Kettlebell Swing 2.0/1.5
22 Pull-Up
22 Kettlebell Swing 2.0/1.5
22 OHS 135/95
22 Kettlebell Swing 2.0/1.5

Each Athlete gets ONE bar.

Tuesday 121127

| | Comments (0) | TrackBacks (0)

Brooke_Marco_Run.jpg
An unknown distance run through the rain at Deuces Wild.

There IS a 6am class today!

WOD 121127

For time:
Run 400 Meters
30 Burpees
10 Shoulder-to-overheads 165/115lb

Post time to comments.

Competitors:
For time:
Row 500 Meters
30 Burpees
10 Shoulder-to-overheads 165/115lb


CrossFit Body 7:00AM, Meet downstairs in the CF area

Mobility:
Banded shoulder distraction

Skill:
Muscle-up progression

Conditioning:
100 Hollow rocks
100 Superman rocks

Post completion to comments.

Monday 121126

| | Comments (0) | TrackBacks (0)

Grid Rev 2012_11_25.png

WOD 121126

AMRAP in 10:00
Push-Up GI Jane
Clean 135/95
Must do 10 of each to qualify (after 10 of each are done you can accumulate reps in any fashion e.g. 10 GI Jane, 50 Clean or visa versa)

Post loads in part A and time to complete 45 pull-ups in part B to comments.



Norcal Sectional WOD 09.1

AMRAP in 10:00
Muscle-Ups
Clean 185/105
Must do 10/4 of each to qualify (rules as above)

Sunday 121125

| | Comments (0) | TrackBacks (0)

WOD1_Done.jpg

WOD 121125

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.

With a partner,
AMRAP in 20 minutes:
Run 400m
20 Jumping chest-to-bar pull-ups
20 Wall-ball shots, use a ball weight that allows you to hit a 9' or 10' target

One partner works while the other partner rests. Partners must switch after each exercise is completed, and cannot switch at any other time.

Thus, Partner 1 runs 400m to start. When Partner 1 returns from running, Partner 2 does 20 jumping pull-ups, then Partner 1 does 20 Wall-ball shots, then Partner 2 starts the next round by running 400m, and so on.

Post rounds completed to comments.

Saturday 121124

| | Comments (0) | TrackBacks (0)

Marco_G2O.jpg

WOD 121124

A: Snatch 3-2-1-3-2-1
OR
Snatch 3 reps @ 75% of 1RM
2 reps @ 80% of 1RM
1 @ 85%
3 @ 80%
2 @ 85%
1 @ 90-95%
The final lift should be almost, but not quite, maximal.

B: "Karen"
For time:
150 Wall-balls 20/14lb to 10ft target

Post loads in part A and time in part B to comments.



Competitors:
A: 3 Rounds:
25 Burpees
3 Snatches immediately, resetting on each rep
Rest as needed between rounds

Then,
3 Prowler pushes up & back adding weight each time

Friday 121123

| | Comments (0) | TrackBacks (0)

Thanksgiving_2012.jpg
We had a great Thanksgiving run turnout and beautiful weather!

Friday class times:
10am
Noon
5pm
ONLY!

WOD 121123

A: Bench Press 5-5-5(+) @ 80-85% 1RM

B: 5 Rounds:
5 Deadlifts 205/135lb
30 Double-Unders

(Sub 20 lateral parallette jumps for DUs)

Post loads in part A and time in part B to comments.


Competitors: B: 5 Rounds: 5 Deadlifts 275/175lb 60 Double-Unders

Use a jump rope that you do not like.

3 rounds:
Row 500m
15 GHD sit-ups
Rest as needed between rounds

IMG_1794.JPG


View Larger Map

The gym is closed on Thursday and there will not be any CrossFit classes.

Instead, this will be our 5th year walking and running through the Oakland hills before our large (and hopefully paleo-ish) Thanksgiving meals.


When:
9AM

Where: Meet at Sibley Volcanic Regional Preserve parking lot, about 5 miles from GWPC. Click here for directions

Use comments section to arrange carpools.

What to bring: We will be running rain or shine. Dress warm, including a hat and/or gloves, bring rain gear just in case, and bring water and a snack for after you finish.
The trail can be uneven and muddy, so waterproof trail running shoes are best to wear.
If you have a friend who likes running but hasn't found CrossFit yet, bring a friend!
Leashed dogs are allowed on the trails, so you can bring your furry buddy!

Trails: There are 6k and 9k trails that both begin at the parking lot, and die-hard runners can run both trails for a full 15k of hills and cows. The 6K is pretty easy rolling hills. the 9K has a super-fun downhill through Huckleberry, followed by a pretty brutal uphill section that gains around 300 meters of elevation over 1200 meters for an average grade of 25% and in some places much more.

Wednesday 121121

| | Comments (0) | TrackBacks (0)

Zach_airdyne.jpg

WOD 121121

"Filthy Fifty"
For time:
50 Box jumps 24/20"
50 Jumping pull-ups
50 Kettlebell swings 1.0/0.75p
50 Walking Lunge steps
50 Knees to elbows
50 Push presses 45/30lb
50 Supermans
50 Wall ball shots 20/14lb
50 Burpees
50 Double unders

Post time to comments.

Tuesday 121120

| | Comments (0) | TrackBacks (0)

Brooke_G2O.jpg

There IS a 6am class today!

WOD 121120

A: Clean & Jerk 3-2-1-3-2-1
Clean & Jerk 3 reps @ 75% of 1RM
2 reps @ 80% of 1RM
1 @ 85%
3 @ 80%
2 @ 85%
1 @ 90-95%
The final lift should be almost, but not quite, maximal.

B: This is different from the WOD grid!
Push-up "Helen"
3 rounds for time:
Run 400m
21 Kettlebell swings 1.5/1.0p
12 Hand-release Push-ups

Post loads in part A and time in part B to comments.

Competitors:
B: "Nancy"
5 rounds:
Run 400m
15 Overhead squats 95/65lb

Immediately following B:
10 Power Snatches 105/70lb
10 Overhead walking Lunge steps 105/70lb


CrossFit Body 7:00AM, Meet downstairs in the CF area

Mobility:
Butterfly stretch 3 minutes
LaX ball or foam roll hip flexors 2 minutes/side

Skill:
Overhead squats

Conditioning:
3 rounds:
Burpees for total reps in 1 minute
Rest 2 minutes

Post completion to comments.

Monday 121119

| | Comments (0) | TrackBacks (0)

Marco_CFEB_Shirt.jpg
Thanks to everyone who came out and cheered for Jessie, Harold, Brooke, Marco, Andrea, and Zach at Deuces Wild on Saturday! (Photo courtesy of Jeremy Yee)

WOD_GRID_2012_11_18.png
Edit: The grid has been updated for Thanksgiving!

WOD 121119

A: Back Squat 5-5-5(+) @ 80-85% of 1RM

B: Accumulate 45 "Lewin-Style" reps of:
C2B Pull-Up/Pull-Up
Every 3 minutes on the minute starting at minute 0:
25 Burpees

12-minute limit.

Post loads in part A and time to complete 45 pull-ups in part B to comments.



Competitors:
B: Bar-Touching Burpees

2-Hand Dumbbell Snatch 10-10-10 45lbx2/25lbx2

New Club Records

NOVEMBER 2012


Mike K
"Grace" 2:10, 3rd
Cheryl J
2K Row 8:15 2nd
Ernesto
Bench Press 370, 1st
Squat 415, 2nd
Jeff
Strict HSPU 41 1st
Andre
Snatch 210 1st
Andi
Snatch 111 3rd
Clean & Jerk 145 3rd

Facebook

Google Search

About this Archive

This page is a archive of recent entries in the WOD category.

Video is the previous category.

Find recent content on the main index or look in the archives to find all content.

Powered by Movable Type 4.32-en

Start Here/Schedule

START HERE/SIGN UP

Schedule

Contact/Location

info@crossfiteastbay.com

Trainers/Maximus (Owner)
Trainers/Ynez (Life Coaching)
Trainers/Rafael (Running)
Trainers/Andrea (CF Body, Co-Owner)
Trainers/Jessica (Olympic Lifting)


CrossFit East Bay at GWPC
520 20th Street
Oakland CA
94612
Map Page