WOD: October 2011 Archives

Tuesday 111101

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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

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WOD 111101

21-15-9

Kettlebell Swing 2.0/1.5
C2B Pull-Up

Post time to comments.

Monday 111031

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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.


Sunday 111030

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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.

Saturday 110129

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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.

Friday 111028

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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.

Thursday 111027

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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.

Wednesday 110026

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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

Tuesday 111025

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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)


Monday 111024

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"Diane"

21-15-9
Deadlift 225/155
Handstand Push-Up

Post time to comments.

Sunday 111023

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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.

Saturday 110122

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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

Friday 111021

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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.

Thursday 111020

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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.

Wednesday 110019

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...!

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.

Tuesday 111018

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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.


Monday 111017

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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.

Sunday 111016

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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.

Saturday 110115

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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

In-N-Out Fran

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.

Friday 111014

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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.

Thursday 111013

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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.

Wednesday 111012

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WOD 111012

Run 4000 meters -or- Row 5000 meters

Post time to comments.

Tuesday 111011

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3 rounds
Run 400 meters
21 G2O/H 95/65 (snatch, power clean and jerk, etc)

Post time to comments


Monday 111010

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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.

Sunday 111009

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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.

Saturday 111008

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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

Friday 111007

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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.

Thursday 111006

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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.

Wednesday 111005

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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.

Tuesday 111004

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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.


Monday 111003

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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.

Sunday 111002

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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.

New Club Records

Andre
"Grace" 1:57, 2nd
Andre
"Fran" 2:57, 2nd

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About this Archive

This page is a archive of entries in the WOD category from October 2011.

WOD: September 2011 is the previous archive.

WOD: November 2011 is the next archive.

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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
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