WOD: October 2011 Archives
CrossFit East Bay at GWPC
520 20th Street
Oakland CA
94612
CrossFit Max at Diablo Rock Gym
1220 Diamond Way Suite 140
Concord CA
94520
WOD 111101
21-15-9
Kettlebell Swing 2.0/1.5
C2B Pull-Up
Post time to comments.
WOD 111031
Max Effort
Work up to a 3RM Deadlift* in 25 minutes.
Warm up:
30% 1RMx8
50% 1RMx5
60% 1RMx3
80% 1RMx1
*approximately 92.5% of 1RM
Timed Effort
3 Rounds
20 Toes-To-Bar
8 Handstand Push-Up
30 Double-Under
7 Handstand Push-Up
15 minute limit.
Post load in part A and time in part B to comments.
Mike Minium, OC, Owner, CrossFit Oakland
WOD 111030
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.
20 Burpees
Run 400 Meters
20 Burpees
20 Jumping Pull-Up
Run 400 Meters
20 Burpees
20 Push-Ups
Run 200 Meters
20 Deadlift 155/105
Post time to comments.
A: Work up to a 1RM in the Snatch
B: 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, then max rep C2B Pull-Up/Pull-Up. Every three minutes, the clock restarts and 25 burpees are performed then max rep C2B Pull-Up/Pull-Up.
Score is time to completion on Pull-Up.
Nine minute limit.
Post load in part A and time in part B to comments.
WOD 111028
A: Work up to a 1RM in the Clean & Jerk
B: As many rounds as needed to complete 60 "Lewin-Style" reps of 2011 Regionals Standard 2.0/1.5P Kettlebell Swing (or 70/50 pound dumbbell swing):
Perform 25 burpees every three minutes on the third minute starting at minute zero, then max rep 2.0/1.5P Kettlebell swing until 90 are completed. Every three minutes, the clock restarts and 25 burpees are performed then max rep 2.0/1.5P Kettlebell swing.
Score is time to completion on Kettlebell Swing.
Nine minute limit.
Post load in part A and time in part B to comments.
WOD 111027
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.
3 Rounds
Run 400 Meters
21 Burpee
12 Deadlift 155/105
Post time to comments.
Yatish 400 pound deadlift
WOD Wednesday 110026
Run 400 Meters
120 squats
Run 400 Meters
50 Knees-to-elbows
Run 400 Meters
50 Push-Ups
Run 400 Meters
50 C2B Pull-Ups
Run 400 Meters
50 Burpees
Post time to comments
WOD 111025
Max Effort
Overhead Squat 7-7-7-7-7 or more-7 or more @ 70% of 1RM
Perform max rep super-strict dead hang pull-ups between sets (point toes down, no knee bend, no hip engagement)
"Diane"
21-15-9
Deadlift 225/155
Handstand Push-Up
Post time to comments.
WOD 111023
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.
In any order:
Run 800 Meters
Run 400 Meters
Run 200 Meters
Run 200 Meters Backwards
Lunge 50
Meters
30 Push-Ups
30 Jumping Pull-Ups
20 Deadlift 155/105
20 Push-Press 45/30
100 single-unders
Complete all reps of each exercise before moving to the next.
Post time to comments.
WOD 111022
5 Rounds
Run 800 Meters
15 Burpee
15 Kettlebell Swings 2.0/1.5
15 Pull-Up
15 Kettlebell Swings 2.0/1.5
Post time to comments
WOD 111021
In either order:
A: Max Effort
Bench Press 10-1010 or more @ 75% of 1RM in 20 minutes
B: Timed Effort
"DT"
5 Rounds
12 Deadlift 155/105
9 Hang Clean 155/105
6 Push-Jerk 155/105
20 minute limit
post time to comments.
WOD 111020
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.
In teams of 4:
1 team member runs 200m.
While they run,
1 team member holds a plank*
1 team member performs max-rep air squats
1 team member performs max-rep push-ups
When the runner returns, team members switch stations.
*Changing plank positions is OK. There is an immediate 5-burpee penalty
for coming out of the plank before the runner returns.
Continue until all 4 team members have run 3 times.
Score for the team is: (time in seconds) / (total reps - burpees).
Lower scores are better.
Post score to comments.
ON-RAMP information:
There is one GWPC On-Ramp left in 2011:
"Quebec" On-Ramp at GWPC November 7-18 M/W/F 7:30PM - Ynez
During the holidays it will not be possible for individuals without CF experience to join the full program. In January enrollment will be limited to 20 to avoid crowding: those On-Ramps will sell out (New Years Resolutions). There are still some slots available in the upcoming on-ramp.
WOD Wednesday 110019
5 rounds
Run 200 Meters
15 Burpee
15 Box Jump 24/20
30 Double-Under
Post time to comments
Post time to comments.
WOD 111018
Max Effort
Deadlift 3-3-3-3-3-3-3 or more @ 90% of 1RM
After each set of deadlifts, perform max rep super-strict, slow push-ups
Post load, reps and push-up splits to comments.
ON-RAMP information:
There are two GWPC On-Ramps left in 2011:
"Papa" On-Ramp at GWPC October 18-29 T/TH 7AM & Sat 8:30AM - Maximus
"Quebec" On-Ramp at GWPC November 7-18 M/W/F 7:30PM - Ynez
During the holidays it will not be possible for individuals without CF experience to join the full program. In January enrollment will be limited to 20 to avoid crowding: those On-Ramps will sell out (New Years Resolutions). There are still some slots available in the upcoming on-ramps.
WOD Monday 111017
Max Effort
Clean & Press 7-7-7 or more at 80% of Press 1RM
followed by:
Timed Effort
30 Muscle-Ups for time.
If you cannot do muscle-ups, do 90 Pull-Ups and 90 Dips or 90 Push-Ups in any order, for time.
Post load and/or reps in part A and total reps per round in part B to comments.
ON-RAMP information:
There are two GWPC On-Ramps left in 2011:
"Papa" On-Ramp at GWPC October 18-29 T/TH 7AM & Sat 8:30AM - Maximus
"Quebec" On-Ramp at GWPC November 7-18 M/W/F 7:30PM - Ynez
During the holidays it will not be possible for individuals without CF experience to join the full program. In January enrollment will be limited to 20 to avoid crowding: those On-Ramps will sell out (New Years Resolutions). There are still some slots available in the upcoming on-ramps.
WOD 111016
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.
4 rounds
Run 400m
50 Air Squats
Post time to comments.
Old-school "Fran" circa 2002 or so - Greg Glassman coaches Annie Sakamoto and Greg Admunson (world record at time, now almost a minute faster). If you can match this you can consider yourself "eeleet".
WOD 111015
GWPC 10:15AM
"Fran"
21-15-9
Thruster 95/65
Pull-Up
-Alternate- Only the Strong need apply:
5:15, Mariner Square CrossFit (Harold Leuders)
2227 Mariner Square Loop
Alameda, CA 94501
(510) 523-8011
21 Thuster
21 Pull-Ups
Consume 1 In-N-Out 3x3
15 Thruster
15 Pull-Up
Consume 1 In-N-Out Double-Double
9 Thruster
9 Pull-Up
Consume 1 In-N-Out Cheeseburger
Paleo scaling available: "Protein-Style"
May not throw up for one minute after completion or DNF
Free to all CFEB members: bring $15 CASH to cover the price of the burgers.
Text Harold at 510.409.8010 to order your burgers (paleo folks order "Protein-Style") - if you flake you still owe the $$!
post time (and burger or not) to comments.
WOD 110714
Squat 5-5-5 or more @ 85% of 1RM in 20 minutes
Timed Effort
"Randy"
75 Power Snatch 75/55
post time to comments.
WOD 111013
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.
21-15-9
Deadlift 155/105
Push-Up
Post time to comments.
WOD 111012
Run 4000 meters -or- Row 5000 meters
Post time to comments.
3 rounds
Run 400 meters
21 G2O/H 95/65 (snatch, power clean and jerk, etc)
Post time to comments
Max Effort
Deadlift 7-7-7 or more at 82.5% of 1RM (no bounce)
followed by:
Timed Effort
"Mexican Honeymoon"
2 rounds:
15 Kettlebell Swings, 2.0/1.5P
15 Thruster 85/55
15 Burpees
15 Front Squats 85/55
Post load and/or reps in part A and total reps per round in part B to comments.
Congrats to Andi and Max on getting MARRIED! From their first dance...
WOD 111009
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.
50 Jumping pullups
50 pushups
50 situps
50 squats
Complete all reps of each exercise before moving to the next.
Post time to comments.
WOD 111008
Timed Effort
50m Farmer's Walk 2P per arm/1.5P per arm OR 225/150 barbell held in high hang
15 Burpees
100m Bear Crawl
15 Burpees
50m Farmer's Walk 2P per arm/1.5P per arm OR 225/150 barbell held in high hangFor time. Post time to comments
WOD 111007
Timed Effort
As many rounds as possible in 12 minutes:
5 Reps Locked Overhead (anyway possible) 165/105
10 Push Ups
10 Jump Touches - 24"
*For jump touches, set a mark 24" above your highest reach. Mark that point and count a rep everytime you touch the mark.
post rounds completed to comments.
WOD 111006
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.
5 jumping pullups
25 walking lunges (per leg)
10 jumping pullups
20 walking lungers (per leg)
15 jumping pullups
15 walking lunges (per leg)
20 jumping pullups
10 walking lunges (per leg)
25 jumping pullups
5 walking lunges (per leg)
Post time to comments.
WOD 111005
Timed Effort
For time:
21 Kettlebell Swings 2p/1.5
21 Knees to Elbows
21 Double Unders or Tuck Jumps
18 Kettlebell Swings 2p/1.5
18 Knees to Elbows
18 Double Unders or Tuck Jumps
15 Kettlebell Swings 2p/1.5
15 Knees to Elbows
15 Double Unders or Tuck Jumps
Post times to comments.
WOD 111004
Warmup
3 rounds:
10 medball partner chest pass
10 medball partner overhead pass
10 wall squats
Death by Front Squat
With a continuously running clock do one Front Squat the first minute, two Front Squats the second minute, three Front Squats the third minute... continuing as long as you are able until failure to complete within a minute. Use 75% 1RM of clean . Use as many sets as needed.
20 minute maximum time
Post weight and rounds completed to comments.
WOD 111003
Max Effort
Good Morning 12 x 2 reps on 1:00 @ 60% of 1RM
followed by:
Timed Effort
7 rounds, each for reps, of:
0:30 Deadlifts, 135/95
0:15 rest
0:30 Push ups
0:15 rest
0:30 KB Swings, 1.5P/1
Rest 1:00 between rounds.
Post load and/or reps in part A and total reps per round in part B to comments.
Congrats to Andi and Max on getting MARRIED!
WOD 111002
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.
3 Rounds for Time:
9 Jumping Pull Ups
15 Wall Ball
50m Bear Crawl
Post time to comments.
Links
CrossFit FAQ
"Born-Again Kool-Aid"
MOBILITY WOD
CrossFit East Bay Family Tree
Ancestors
CrossFit HQ
CrossFit Black Box NYC
CrossFit Virtuosity
CrossFit Oakland
Decendents
CrossFit Nittany
CrossFit Mariner Square
CrossFit True Blue (Grenada)
CoCo CrossFit (DRG)
Friends
Sweatin & Snackin (Ynez)
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