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

Big Week Ahead!

November 14, 2011

This is a big week for CrossFit Oakdale, see and we’re not even open yet!  We expect our equipment to be delivered this week.  A GHD machine is en route, drug the huge cache from Maverick Athletic Supply is expected at the end of the week, and the Rogue Pull up rig comes in Friday.  On top of that, we have our planning committee meeting on Thursday that will determine our use of the location.  Our fingers are crossed!

 

Remember, our pre-registration prices are good until December 3rd.

 

Workout of the Day

Strength

5 sets of 5

Deadlift from a deficit. 2 minutes rest between sets.

Work with 50% of 1RM.  I am going to stand on bumper plates to create a deficit.  The purpose of this is to create a greater ranger of motion, and really force the lifter to sink their butt on the set up.

 

Metcon

15-12-9-6-3

Cleans 135/95

Bar Facing Burpees

Even if you don’t have a bar, you can use dumbbells for cleans, or even sub with swings.  Just drop the object you are lifting, and do your burpee in front, and jump over it.  Light dependent, I plan on doing this WOD in Burchel Hill Park.

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  1. louis Reply

    5*3 snatch balance @135#
    Wod
    8:06
    Burpees were hard and slow. Did snatch balance because my dead lift is okay for right now

  2. Jimmy Reply

    9:23 using 45lb dumbbell

  3. Patrick Mcaninch Reply

    great WOD guys!

  4. CrossFit Oakdale Reply

    Brian – 6:26 @135# Clean
    Alison – 8:51 @ 95# Clean
    Ashly – 10:35@65# Clean

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