This Saturday CrossFit East Bay is hosting a Throwdown for individual competitors. All are welcome to come watch and cheer on Seth, Joey and Taryn as they compete against other local CrossFits!! This is excellent training for them before the sectionals- the more the merrier. Here are the specifics and the WOD!! If you are interested in carpooling, we are leaving CFS at 9:00am.
Here is the format for the Throwdown, Saturday March 6th, 10-2PM, CrossFit East Bay atGWPC, 520 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.
BRING YOUR BETTER!!
WOD FOR 03/05/2010
5 ROUNDS FOR TIME:
15 TOES TO BAR (KNEES TO ELBOWS AND KNEE UPS ARE THE SUBS)
15 RING PUSH UPS (REG. PLANK PUSH UPS AND KNEE PUSH UPS ARE THE SUBS)
really? a 3.8 mile run? geez la wheez
Posted by: Joey Hoey | Thursday, March 04, 2010 at 08:24 PM
I need to stop being lazy and come to CF more. Is there a 6am class tomorrow?
Posted by: Halie | Thursday, March 04, 2010 at 08:42 PM
Soooo happy this wod has nothing to do with legs!! See you lovlies tomorrow!! Lori, Kenny and Matt, thanks for taking down lumberjack with me today!! I feel like a STUD! Hahaha, you three are legit!
Posted by: carebear | Thursday, March 04, 2010 at 08:49 PM
There is a 6am class tomorrow Halie.
Good job everyone on the Lumberjack 20 today.
Congrats to Jade for having the fastest time even with a bathroom break!
Posted by: Cindy | Thursday, March 04, 2010 at 09:18 PM
You got it Cindy! I will be there bright and early!!! Come one, come all =)
PS. Don't expect me this peppy at 0600!
Posted by: Lo | Thursday, March 04, 2010 at 09:28 PM
Carebear I think your superhero training is done, nice work. thanks for the motivation tonight peeps!!!
Posted by: Kenny | Thursday, March 04, 2010 at 09:41 PM
MattLynn will be there tomorrow ~ bright & early!!! Good job Carebear, Lori & Kenny on the Lumberjack today !!! You guys ROCK!!!
Posted by: MattLynn | Thursday, March 04, 2010 at 10:56 PM
really??? 3 miles?! I mean I know to the endurance crew it's no big deal but holy hell!
Posted by: Taryn | Friday, March 05, 2010 at 05:48 AM
Dude. Taryn. 3 miles is but only a few minutes out of your entire life. You're going to be fantastic!
Posted by: saki | Friday, March 05, 2010 at 12:32 PM
Good luck Seth! I wish I could go cheer you on!
Posted by: Jena | Friday, March 05, 2010 at 01:33 PM
I will beat Seth in the 3.8 mile run burpee workout. Seth, you shall perish, fatty.
Posted by: Rowbot | Friday, March 05, 2010 at 01:39 PM
I welcome and encourage any challenge
Posted by: Seth | Friday, March 05, 2010 at 05:24 PM