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Oakdale, CA 95361
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Late night posts!

March 17, 2017

Big thanks to CrossFit Sonora for hosting us tonight! We had a blast – loved the Irish music:) Due to the late night festivities, we will be pushing classes back until 10am tomorrow morning. You can sleep in a little later and make the slow roll in to the gym to complete or redo  17.4.

Hope your Friday was great!

Workout of the Day

17.4 AKA 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155 lb.
55 wall-ball shots, 20-lb./10lb. ball to 10-ft./9-ft. target
55-calorie row
55 handstand push-ups

Scaled 

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts, 135/95 lb.
55 wall-ball shots, 20-lb./10lb. ball to 9-ft. target
55-calorie row
55 Hand Release Pushups

 

Masters 55+:

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.

Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

Scaled Masters 55+:

Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb.

Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb.

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