WOD: November 2008 Archives
Sunday 081123
11AM and NoonThree rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents or 27 Towel Pull-Ups
20 inch Box jump, 21 reps or 24 inch Box jump 15 reps or 30 inch box jump 9 reps
42 Supermans
Walking lunge, 150 ft
Post time to comments.
Compare to 040905.
"Going Overhead with Adrian Bozman Part 2: The Push Press", CrossFit Journal Preview - video [wmv] [mov]
11 and Noon
5-5-5-5-5 Hang Clean & Thruster
Post loads to comments.
WOD 081126
5PM ONLY
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Compare to:
Post time to comments.
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Espetus dinner. Post Sunday dinner ideas to comments.
Monday 081124 6PM
Social Climbing at GWPC hosted by Daniel and Rebecca. You do not need to know how to climb. There is a nominal fee for equipment rental if you don't have gear. Bring cameras.
CrossFit East Bay Mark 4
For Time:
7 Rounds
Run 100 Meters
5 Kettlebell Swing 2P/1.5P
10 Push-Up
15 Kettlebell Clean 1.0P/.75P
20 Double-Under
Post time to comments.
At 4PM I will be hosting a dinner for unabashed carnivores @:
The cost will be 62.00 each, including tax and tip, not including beverages.
The location is 1668 Market Street @ Gough, six blocks west of Civic Center Bart.
Please RSVP. I have reserved 15 seats and have 10 confirmations. Last chance to sign up for gluttony.
With a continuously running clock do one 1.5P/1.0P kettlebell clean the first minute, two 1.5P/1.0P kettlebell cleans the second minute, three 1.5P/1.0P kettlebell cleans the third minute... continuing as long as you are able.
Use as many sets each minute as needed. Switch hands as often as you wish or not at all.
Post minutes completed to comments.
WOD 081121
With a continuously running clock do one Double-Under the first minute, two Double-Unders the second minute, three Double-Unders the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
WOD 081120
With a continuously running clock do one Push-Up the first minute, two Push-Ups the second minute, three Push-Ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
New records added to records page:
Tom C. 71 Push-Ups
James M. 24 C2B Pull-ups
Andrea S. 7:02 Mile
WOD 081119
5 and 6 PM
With a continuously running clock do one 1.5P/1.0P kettlebell swing the first minute, two 1.5P/1.0P kettlebell swings the second minute, three 1.5P/1.0P kettlebell swings the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Mr Photogenic represents CFEB once again at CFR.
WOD 081115
2 for the price of one today.
Run One Mile
Hang Power Snatch 3-3-3-3-3
Post time and loads to comments.
WOD 081114
For time:
Run One Mile
100 Deadlift 135#/95#
200 sandbag push-jerk 45#/ 35#
300 Jumping Pull-Ups, middle finger 12 inches above bar/ring @ maximum reach
Run One Mile
If you have body armor or a 20# weight vest, wear it. You may do the movements in any order.
Post time to comments.
WOD 081112
5PM
Power Clean 2-2-2-2-2-2-2
6PM
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Burpees (Reps)
Pull-Ups(Reps)
Inverted Burpees (Reps)
KB Swings 1.5 P/1.0P (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.
Add your points and post them to comments.
WOD 081113:
"Broomstick Mile"
25 Back Squats
25 Front Squats (video link includes Rob Miller Squatting)
25 Overhead Squats
Run 400 meters
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 meters
25 Deadlift
50 Squat Cleans
Run 400 meters
50 Snatches
Run 400 meters
All of this work except for the runs is done with a PVC pipe. The moves
are done in synchrony and the run is kept to pace of the slowest
runner. Everyone stays together for every rep.
Compare to: 080314
Ev Almost Triple Bodyweight 30 meter Sled Drag (330# @ 115#)
WOD 081109
11AM:
1: One Mile Run
2: Max Rep Pull-Ups
-Advanced: C2B Pull-Ups
-Intermediate: Pull-Ups
-Beginner: Jumping Pull-Ups
3: 400 Meter Run
4: Max Rep Push-Ups
5: Max Rep Kettlebell Swing
-Advanced: 2P/1.5P
-Intermediate: 1.5P/ 1P
-Beginner: 1P/.75P
Post performances to comments.
Noon O'Clock
In 20 minutes perform maximum possible rounds of:
5 C2B Pull-Ups
10 Kettlebell Snatch 1.5P/1P
15 Double-Under
Post number of rounds completed to comments
WOD 081108
Clean and Jerk 30-5-5-3-3-3
A few new records of note:
Max Push-Ups;
Women; Elaine 50
Men; James C. 50
WOD 081102
11AM
Run one mile every 15 minutes on the 15th minute for 30 minutes (total of three miles).
Post splits and total run time to comments.
Noon O'clock
With a 1.5 P kettlebell/ 55# dumbbell for men or a 1.0 P/35# dumbbell for women:
Perform one kettlebell swing, take one deep breath.
Perform two kettlebell swings, take two deep breaths.
Perform three kettlebell swings, take three deep breaths.
...
etc.
...
Perform 20 kettlebell swings, take 20 deep breaths
Perform 19 kettlebell swings, take 19 deep breaths.
Perform 18 kettlebell swings, take 18 deep breaths.
...
etc.
...
Perform 1 kettlebell swing.
Rest is taken standing up with the kettlebell resting on the floor.
Post time to comments. Best score is longest time to completion.
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