WOD: February 2012 Archives

Thursday 120301

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Todd, Harold and Mrs. Lewin murder muscle-ups

WOD 120301

NOON (new time!), 5:15, 6:16

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
Air Squat
Jumping Pull-Up

Run 800 Meters

21-15-9
Air Squat
Push-Up

Post time to comments.


CrossFit Body 6:30AM, Yoga Room*

*We will have class downstairs in the CrossFit Area today!

Mobility/stretching: SOMETHING

Skill:Kipping pull-ups:

  • Shapes: Hollow rock & Superman
  • Tap swings, CF-style
  • Kipping pull-up attempts

Conditioning:

A. Take max rep static pull-ups (use a band for assistance), then do these reps: max reps-1, max reps-2, max reps-2

B. 7 rounds:
2 Wall-climbers
30 Single-unders

Post max reps in part A and total reps in part B to comments.

Wednesday 12029

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Please welcome our newest Trainer, Jessica Bernardini, Athlete/Engineer.

Leap Day Special - No initiation fee!

WOD 120214

Open 2012 athletes:

Wod 12.2, 1/2 volume or TBA

All Others:

RAIN OR SHINE DRESS FOR THE WEATHER

Work up to 3RM Squat in 20 minutes.

AMRAP in 10:00
Run 200 meters
15 front Squat 115/75

Post time to comments.

Games athletes - do not do the above. No matter how much you think you can recover from this in 60 hours you are wrong. Save it for Saturday.

Tuesday 120228

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Wendy puts away deadlifits

WOD 120228

In any order:

A: AMRAP in 5:00
Triple-Squat Burpee:

From a standing position, move to a position with hips and chest touching the ground, perform three squats with the third squat being a jump squat with hands clapping directly overhead. The hip crease must pass below the top of the kneecap three times after coming up from prone.

B: AMRAP in 5:00
Thruster 75/55

C: AMRAP in 5:00
Sumo Deadlift High-Pull 75/55

Post reps in A, B and C.

Post reps completed to comments.


CrossFit Body 6:30AM, Yoga Room*

*We will have class downstairs in the CrossFit Area today!

Mobility/stretching: Shoulder-opener and Hip-opener

Skill:Kipping pull-ups:

  • Shapes: Hollow rock & Superman
  • Tap swings, CF-style
  • Kipping pull-up attempts

Conditioning:

A. Take max rep static pull-ups (use a band for assistance), then do these reps: max reps-1, max reps-2, max reps-2, max reps-3

B. For time:
50 Air squats
50 Toes-to-bar

Post max reps in part A and time to completion in part B.

Monday 120227

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Todd extripates a 90-pound weighted pull-up

WOD 120227

RAIN OR SHINE - Part C will be done outside - dress for the weather!

In any order at minutes zero, fifteen and thirty:

A: AMRAP in 5:00
10 Push-Up
7 Pull-Up

B: AMRAP in 5:00
10 Kettlebell Swing 1.5/1.0
7 Deadlift 205/135

C: AMRAP in 5:00
10 Double-Under
7 Squat Jumps with arms fully extended overhead at top of movement. Try for a one foot above max reach jump each time.

Post rounds plus reps in A, B and C.


Sunday 120226

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James dispatches OHS

WOD 120226

With a continuously running clock perform: 1 Sit-up, 1 Push-up, 1 Air squat at minute zero, 2 Sit-up, 2 Push-up, 2 Air squat at minute one, 3 Sit-up, 3 Push-up, 3 Air squat at minute two, etc. continuing as long as you are able.

When unable to continue reverse the order, starting with two reps less than the set you failed at.

When done run an untimed 800 meters at a perceived 80% intensity (challenging but not painful).

Post max reps completed to comments.

Saturday 120225 WOD 12.1

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Max bumps off Pavel-Style Push-Ups (both sides of chest touch, chest stays parallel to floor through full ROM, no twisting).

WOD 120225

Open WOD 12.1 will be run in continuous heats from 9:30AM to 12:30PM.

Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed

All athletes signed up for the open will have an individual judge and use the exact standard. Others will self-count and use an approximate standard.

This is in lieu of regular classes.

Friday 120224

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Raf eliminates burpees

Open WOD 12.1 will be run in continuous heats tomorrow, Saturday 120225 from 9:30AM to 12:30PM.

Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed

All athletes signed up for the open will have an individual judge and use the exact standard. Others will self-count and use an approximate standard.

This is in lieu of regular classes.

Important Note about WOD 12.1 standard: any part of the chest from STERNUM to clavicle must touch.


WOD 120224

Open Athletes: Rest.

All other athletes:

21-15-9
Deadlift 225/155
Burpees

Post time to comments.

Thursday 120223

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Jessica slays bar muscle-ups!

The CrossFit Open is upon us! Sign up on the CrossFit Open website to see how you measure up against the fittest in the world!
Click here to sign up

  • There is a one-time $20 fee to register as an athlete, payable by credit card.
  • After you have paid the fee, you will be taken to your Athlete Profile.
  • IMPORTANT: On the left-hand side of your Athlete Profile, select the Affiliate CrossFit East Bay.
  • ALSO IMPORTANT: After you select your affiliate, join the Team CrossFit East Bay.

CFEB will host a trainer-judged, validated Open workout every Saturday morning during the Open.

If you are participating in the Open, you must sign up on the Open website AND complete Open Workout 12.1 by 5PM PST on February 26.


WOD 120223

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.

Run 800m
15 Sumo Deadlifts 135/95lb
21 Jumping pull-ups
Run 400m
12 Sumo Deadlifts 135/95lb
15 Jumping pull-ups
Run 200m
9 Sumo Deadlifts 135/95lb
9 Jumping pull-ups

Post time to comments.


CrossFit Body 6:30AM, Yoga Room*

*We will have class downstairs in the CrossFit Area today!

Mobility/stretching: Shoulders

Skill:Kipping pull-ups:

  • Shapes: Hollow rock & Superman
  • Tap swings, CF-style
  • Kipping pull-up attempts

Conditioning:

A. Take max rep static pull-ups (use a band for assistance), then do these reps: max reps-1, max reps-2, max reps-2

B. 5 rounds:
3 Toes-to-bar (static)
6 Superman rocks (or Supermans)
9 Air squats

Post max reps in part A and total reps in part B to comments.

Wednesday 12022

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Cheryl S. executes rope climbs!

WOD 120214

Open 2012 athletes:

Wod 12.1, 1/2 volume

All Others:

Work up to 3RM Power Clean in 20 minutes

"Squat/Split Grace"
30 reps Squat Clean and Split Jerk 135/95

Scale to a weight which enables you to do the workout with full range of motion, even if this means using a dowel.


Post time to comments.

Tuesday 120221

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Greg on his to way to terminating a 240 pound OHS!

WOD 120221

Open 2012 Athletes/Team CFEB

2 Rounds
Run 400 Meters
10 Kettlebell Swings 2.0/1.5

All others:

5 Rounds
Run 400 Meters
10 Burpees
10 Kettlebell Swings 1.5/1.0
10 Double-Unders


Post time to comments.


CrossFit Body 6:30AM, Yoga Room*

*We will have class downstairs in the CrossFit Area for the next 2 weeks!

Mobility/stretching: Overhead squat prep

Skill:Kipping pull-ups:

  • Shapes: Hollow rock & Superman
  • Tap swings, CF-style
  • Kipping pull-up attempts

Conditioning:

A. Take max rep static pull-ups (use a band for assistance), then do these reps: max reps-1, max reps-2, max reps-3, max reps-4

B. Alternating tabata: Jumping pull-ups and L-hangs (or bent-knee hangs)

Post max reps in pat A and total reps in part B to comments.

Monday 120220

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Harold and Andrea Exterminate Muscle-Ups

WOD 120220

A: Work up to a 1RM Overhead Squat (OHS) (with or without rack)

B: Subtract 60 pounds from 1RM (If less than zero start with a dowel), perform 15 unbroken reps OHS

C: AMRAP in 10 minutes
Run 200 meters
10 Walking Lunge
7 OHS 95/65

Post load in part A, pass/fail in part B and time in part C to comments.

Sunday 120219

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Jessica B Kills 1.5P Kettlebell Swings

9:00AM Team CFEB only, GWPC

2011 Regionals WOD 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats 120/90
10 Muscle-ups


WOD 120211

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 Rounds
Run 400 Meters
10 Push-Ups
10 Jumping Pull-Ups
10 Sit-Ups
10 Squats

Post time to comments.

Saturday 120218

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Scott Ward assassinates rope climbs

WOD 120211


Via .com

21-15-9 reps for time of:
115/75 pound Power clean
115/75 pound Thruster


Post time to comments.

Friday 120217

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Scott and Todd murder muscle-ups.

WOD 120217

Via .com

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Post time to comments.

Thursday 120216

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REMINDER: You have until February 26 to sign up for the CrossFit Open!
Click here to sign up

  • There is a one-time $20 fee to register as an athlete, payable by credit card.
  • After you have paid the fee, you will be taken to your Athlete Profile.
  • IMPORTANT: On the left-hand side of your Athlete Profile, select the Affiliate CrossFit East Bay.
  • ALSO IMPORTANT: After you select your affiliate, join the Team CrossFit East Bay.

The first Open workout will be announced at 5PM PST on February 22.



WOD 120216

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:
25 Burpees
15 Kettlebell swings 1.0/0.75p
10 Walking lunges

Post time to comments.


CrossFit Body 6:30AM, Yoga Room

Mobility/stretching: Shoulders

Skill:

Mini-skill: One-armed push-ups:

  • We will spend only one day on this skill.
  • Body tension: one-legged push-ups and the "pump" drill
  • One-armed wall & box push-ups
  • Strength: 3 sets of 5 one-armed push-ups (each arm) at an appropriate box height

Conditioning:

8 rounds:
8 Hollow rocks
8 Walking lunges

Post time to comments.

Wednesday 120214

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Out-of-date but interesting!

WOD 120214

Via .com

Rx:

Five rounds for time of:
Run 800 meters
9 Muscle-ups

If you cannot do muscle-ups do:

Five rounds for time of:
Run 800 meters
18 Pull-Ups
18 Dips

If you cannot do pull-ups or dips do:

Five rounds for time of:
Run 800 meters
18 Kettlebell Swings, as heavy as possible with good form
18 Push-ups

Post time to comments.

Tuesday 120214

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Jason Khalipa does 155lb squat clean thrusters as part of Heavy Grace in the 2008 CrossFit Games.

WOD 120214

Via .com

Five rounds for time of:
Run 600 meters
15 Squat clean thrusters, 95/65lbs

Post time to comments.


CrossFit Body 6:30AM, Yoga Room

Mobility/stretching: Posterior chain

Skill:Mini-skill: Cartwheel:

  • We will spend only one day on this skill.
  • Cartwheel basics: foot-to-foot drill
  • Hand and foot placement
  • Side-cartwheel

Conditioning: Partner workout, tag-team-style.

For time, accumulate: You must do the reps in this order, switching off after every 10 reps.

Post time to comments.

Monday 120213

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WOD 120206

Via .com

Five rounds for time of:
Run 400 meters
185/125 pound Deadlift, 21 reps

Post time to comments.

Sunday 120211

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8:30AM Team CFEB only, GWPC

"Mexican Honeymoon"

2 rounds:

15 Kettlebell Swings, 2.0/1.5P
15 Thruster 85/55
15 Burpees
15 Front Squats 85/55

All exercises must be done unbroken. If broken, do double the reps in that exercise.


WOD 120211

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.

2 Rope climbs 10ft, 1min limit*
---
5 rounds:
10 Push-ups
10 Kettlebell swings 1.0/0.75p
20 Box Step-Ups 24/20
---
25 Burpees

Post time to comments.

*Each person will start 1 minute apart to allow for completion of the rope climbs.

Saturday 120211

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WOD 120211


Via .com

Three rounds for time of:
275/165 pound Deadlift, 10 reps
50 Double-unders

Scaling: The load must equal 2750/1650 pounds per round. Double-under sub: 50 tuck jumps plus 200 single-unders.

Post time to comments.

Friday 120210

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WOD 120210

50 Box Jumps 24/20
50 Jumping Pull-Ups
50 Kettlebell Swings 1.0/.75P
50 Knees-To-Elbows
50 Walking Lunge
50 Push-Press 45/30
50 Good Morning 45/30
50 Wall-Ball
50 Burpee
50 Double-Under

Post time to comments.

Thursday 120209

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REMINDER: You have until February 26 to sign up for the CrossFit Open!
Click here to sign up

  • There is a one-time $20 fee to register as an athlete, payable by credit card.
  • After you have paid the fee, you will be taken to your Athlete Profile.
  • IMPORTANT: On the left-hand side of your Athlete Profile, select the Affiliate CrossFit East Bay.
  • ALSO IMPORTANT: After you select your affiliate, join the Team CrossFit East Bay.

The first Open workout will be announced at 5PM PST on February 22.



WOD 120209

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
25 Push-ups
25 Air squats

Post time to comments.


CrossFit Body 6:30AM, Yoga Room

Skill:

Pistols (One-legged squats):

  • Intro to top and bottom pistol positions
  • Intro to Box Pistols
  • Pistol negatives
  • Strength: 2 sets of 7 pistols (each leg) with PERFECT form to a box of appropriate height, followed by 1 set of 5 (each leg) negatives, holding the bottom for a count of 3

Conditioning:

3 rounds:
1 minute Jump-squats
1 minute Plank shoulder-taps
1 minute Superman rocks (or Supermans)
1 minute Rest

Post total reps completed to comments.

Mobility/stretching: Hip flexors

Wednesday 120208

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IMG_0973.JPG

WOD 120208

Via .com

Seven rounds for time of:
225/155 pound Deadlift, 7 reps
7 L-pull-ups

Post time to comments.

Tuesday 120207

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WOD 120207

Via .com

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Post loads to comments.


CrossFit Body 6:30AM, Yoga Room

Skill:

Pistols (One-legged squats):

  • Intro to Top and bottom pistol positions
  • Intro to Box pistols
  • Pistol negatives (2 sets of 5 each leg)
  • Strength: 2 sets of 5 box pistols (each leg), then 1 set of 3 negatives (each leg) to a lower box

Conditioning:

Tabata bear crawls
Rest 1 minute
Tabata air squats
Rest 1 minute
Tabata bear crawls

Post total distance crawled and tabata squat score to comments.

Mobility/stretching: Neck & shoulders

Monday 120206

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WOD 120206

Via .com

Seven rounds for time of:
165/110 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Post time to comments.

Sunday 120205

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2008 CrossFit Games Deadlift/Burpee workout in Aromas, CA


8:30AM Team CFEB only, GWPC

5 Rounds
5 Deadlift 225/155
5 Push-Jerk 135/95

Rest precisely ninety seconds.

Max rep C2B Pull-Up/Pull-Up

Post time in Part A and Pull-Ups completed in part B to comments.

WOD 120205

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.

AMRAP in 3 minutes:
5 Hanging leg raises (Rx+: Knees-to-elbows)
5 Deadlifts 135/95lbs
5 Burpees

Rest 1 minute after each 3-minute cycle. Repeat for a total of 5 cycles. If the rest comes in the middle of a round, start in the middle of that round on the next cycle.

Post rounds completed to comments.

Saturday 120204

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WOD 120204


Via .com

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Friday 120203

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WOD 120203

AMRAP in 60 minutes

Run 800 Meters
10 Deadlift 225/155
10 Pull-Up
20 Burpees

Post rounds completed to comments.

Thursday 120202

| | Comments (2) | TrackBacks (0)

IMG_0970.JPG
Sign up for the 2012 CrossFit Open here!

  • The sign-ups this year seem to be going smoothly, there do not appear to be serious website glitches in the Athlete sign-ups.
  • There is a one-time $20 fee to register as an athlete, payable by credit card.
  • After you have paid the fee, you will be taken to your Athlete Profile.
  • IMPORTANT: On the left-hand side of your Athlete Profile, select the Affiliate CrossFit East Bay.
  • ALSO IMPORTANT: After you select your affiliate, join the Team CrossFit East Bay.
  • Prepare for the Open!

The first Open workout will be announced at 5PM PST on February 22.


WOD 120202

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.

For time:
Run 400m
---
5 rounds:
5 Kettlebell goblet squats (any weight)
5 Burpees
---
Run 400m
---
5 rounds:
5 Thrusters 45/30lbs
5 Burpees
---
Run 400m

25min time cap.

Post time to comments.


CrossFit Body 6:30AM, Yoga Room

Skill:

Pistols (One-legged squats):

  • Intro to top and bottom pistol positions
  • Intro to Box Pistols
  • Pistol negatives (Perform 5 each leg)
  • Strength: 3 sets of 10 pistols (5 each leg) with PERFECT form to a box of appropriate height, followed by 1 set of 6 slow negatives (3 each leg)

Conditioning:

Partner workout:

-Partner 1 holds a plank (on elbows) for as long as possible.
-While Partner 1 is planking, Partner 2 must perform as many rounds as possible of:
5 Tuck-jumps
5 Push-ups
-When Partner 1 comes down, both partners do 5 burpees at the same time.
-After the burpees are complete, the partners will switch places, with Partner 1 picking up the count where Partner 2 left off.
-Continue until each partner does the plank hold 3x.

Post rounds of tuck-jump/push-ups completed to comments.

Mobility/stretching: Posterior chain (glutes, hamstrings, calves)

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 February 2012.

WOD: January 2012 is the previous archive.

WOD: March 2012 is the next archive.

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Trainers/Ynez (Life Coaching)
Trainers/Rafael (Running)
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