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

Ride the Wave

March 07, 2016

Congratulations for getting through 16.1 and 16.2! While there are still a few more weeks of the Open, website like this you may be getting used to the jittery excitement right before the clock starts, rx having someone count for your, drug judge your movement. By now you might even be enjoying the roar of the crowd. 

The competitiveness of the Open pushes us to a place we may not normally go to on a regular day. This is what we have been training for. 

On April 9th, CrossFit Oakdale is going to have a fun little competition, that is accessible for EVERYONE. We will be doing the “CrossFit Oakdale Total”. Like the Open, there will be judges, standards and PR’s all around. There will be limited registration as we like to keep to heat schedules. Registration is open and can be found on wodRocket.

“CrossFit Oakdale Total” (20 Minutes)

5 Minute AMRAP “Cindy” 5 Pullups (Scaled-Kettlebell Swings) 10 Pushups 15 Air Squats

5 Minutes to Establish 1RM Snatch

5 Minute AMRAP “Cindy” 5 Pullups (Scaled-Kettlebell Swings) 10 Pushups 15 Air Squats

5 Minutes to Establish 1RM Clean & Jerk

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Strength

Clean Grip Deficit Deadlift

Take 15 minutes to build to a heavy single. This is a short amount of time. On purpose. Do NOT Go for a PR EVEN if it feels good.

Conditioning

5 Rounds

12 Push Press 95/65

12 Sumo Deadlift High Pull 95/65

Rest 5 Minutes

5 Rounds

7 Push Press

7 Sumo Deadlift High Pull

20 minute time cap

Score is total time (including 5 minutes of rest)

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