CFE Certified!

Congratulations Mike and Cory for receiving their CrossFit Endurance certification last weekend.  Along with Larry, they have some tools to help us become better endurance athletes.

WOD:

"Karen"

150 Wall Ball shots #20/14 to a 10/9ft target

(Females may use #12 ball to a 10ft target)

Post time to comments.

"Death by 10 Meters"

3+ Hours After: 

Choose ONE Of The Following Sports:

Swim, Bike, Run, C2

10 meters on the min. Every minute, add 10 meters. This can be done 2 ways. 1) either measured on a watch/computer (i.e., Garmin, Polar, bike computer, compu trainer or pool markers) and stopping each successive 10 meters by moving forward. This is the way that it should be done for cycling or swimming. Or 2) set up 2 cones 10 meters a part, and add one return trip each minute on the minute… Either way, you are to add 10 meters each round until you can no longer continue.

Post total rounds to comments.

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CrossFit East Bay Throwdown UPDATED!

Here is the format for the Throwdown, Saturday March 6th, 10-2PM, CrossFit East Bay at GWPC520 20th Street, Oakland Ca.

RAIN OR SHINE - dress appropriately

10AM - registration, workout explanation, heat assignments

Event One:

11AM

30 Burpees
30 C2B Pull-Ups
30 Deadlift 275/185
Run 6.2KM
Max Rep Burpees
40 Minute limit

Score is number of burpees done after completion of run.

Staggered starts every 10 minutes in groups of 12 (scaled athletes go last)

1PM

Top 5 Male competitors:

AMRAP in 15 minutes of the complex:

5 Deadlift 135
4 Hang Clean 135
3 Thruster 135
2 Front Squat 135
1 Shoulder to Overhead 135

130PM

Top 5 Female competitors:

AMRAP in 15 minutes of the complex:

5 Deadlift 95
4 Hang Clean 95
3 Thruster 95
2 Front Squat 95
1 Shoulder to Overhead 95

2PM - free bouldering or top-roping, anyone wishing to do the AMRAP can do so, until closing at 6PM.