1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

16.3 makes for a busy fun weekend.

March 13, 2016

Pretty cool weekend for CrossFit Oakdale!

We had CrossFit Sonora throw down for 16.3 on Friday night.  We saw a bunch of great performances and it was fun to have them exercise with us.

On Saturday, generic a handful of CrossFit Oakdale participated in the Oakdale Save our Schools 1 mile and 5K fun run.  June and Ro took home some medals.  I know, there CrossFit Oakdale winning medals for running is crazy talk!  Great job!

Coach Thomas and Sara H got engaged!  Congrats kids!

And major kudos to the CrossFit Oakdale athletes that got their first Muscle Ups during 16.3: Ryan J, Rolando, Matt S and Coach Christine got there first Bar MU, June got her first Chest to Bar pullup, and my favorite CrossFit athlete, and your favorite coach, Alison got her first Muscle Up!

Busy Mom, Nurse &  Posh Product Entepreneur Steph still makes it in to complete 16.3!

Busy Mom, Nurse & Posh Product Entepreneur Steph still makes it in to complete 16.3!

Workout of the Day

Strength/Skill

Overhead Squat Double

In 15 minutes, whilst working from the rack, build to a heavy double on the Overhead Squat.

Conditioning

AMRAP 3

5 Thrusters 95/65

2 Bar Facing Burpees

Rest 2 minutes

AMRAP 2

5 Thrusters 95/65

2 Bar Facing Burpees

Rest 1

AMRAP 1

5 Thrusters 95/65

2 Bar Facing Burpees

Rest 30 seconds

AMRAP 30 seconds

5 Thrusters 95/65

2 Bar Facing Burpees

Pick up each round where you left off.  Your score is total rounds and reps completed.

 

 

 

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