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

Just a Heads Up in the New Year

December 30, 2015

For Thursday, more about New Year’s Eve, there will only be class at 9am.  We will be open for Open gym from 10a to 12p.

On Friday, New Year’s Day, we will do a 12 Days of Christmas WOD at 12p only.  The CrossFit Oakdale 12 Days of Christmas is:

1 Sumo Deadlift High Pull

2 Push Press

3 Thrusters

4 Power Snatch

5 Power Clean

6 Kettlebell Swings 53/35

7 Toes to Bar

8 Pullups

9 Box Jump 24/20

10 Wallball Shots 20/14

11 Burpees

12 Jumping Lunges

Barbell Men – 95, Ladies – 65

The WOD works like the song.  The first found is 1 SDHP.  The second round is 2 Push Press, 1 SDHP.  Then 3 Thrusters, 2 Push Press and 1 SDHP.  Then 4 Power Snatch, 3 Thrusters, 2 PP, 1 SDHP.  Then 5, 4, 3, 2, 1.  Then 6, 5, 4, 3, 2, 1.  You will add the next movement as the first movement of each round.  So the final round begins with 12 Jumping Lunges and finishes with 1 SDHP.  I feel like I am over explaining this…

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Workout of the Day

15 minutes to establish max effort lifts for each of the following lifts:

Overhead Squat

Push Press

Clean (any style)

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