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

CrossFit Oakdale Christmas Party Saturday 12/20/14

December 15, 2014

The CrossFit Oakdale Christmas party is at Shiely’s on Saturday night, clinic 12/20.  The part starts at 6pm.  There is beer and burgers, page pay as you go.  There will be a white elephant gift exchange.  If you want to “play” you need to bring a gift.  $25 limit on the gift.  $5 white elephant gift for the kids if they want to play.  We hope to see you there!

On Saturday, ask 10 CFO athletes made the trek to Modesto to take part in a fundraiser for Mason, a four year old with medulla blastoma.  There we tons of superhero dress up – a full on Spiderman and a  kitted out Transformer.  It was a nice time for a worthy cause.  The WOD?  Ouch!  A bunch of sandbag burpees and sand bag runs.  You know a WOD is tough when you find yourself wishing there were more burpees!

10155761_827209793968301_8139802786867925249_n

Workout of the Day

Outlaw Snatch Capacity Test

Snatch

2 Snatch OTM for 5 minutes

At the completion of the 5 minute OTM, perform as many Snatch as possible in 2 minutes.

Weight recommendation – 70-80%

Use 10 minutes to warm up to this weight.  Your score is your made lifts in the 5 minute OTM (10 possible) and the number of lifts made in the 2 minute smash.

Conditioning

AMRAP 7

3/3, then 6/6, then 9/9, then 12/12…go up by 3

Overhead Squat 95/65

Pullup

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text