Below are the 3 announced workouts for CrossFit Oakdale’s summer competition. The workouts are simple and accessible, but will get progressively more difficult.
Each workout will be time capped, so we won’t make you stand there praying to get that last movement. There is no scaled division, but there will be age divisions: 12-14, 15-17, 18-34, 35-44, 45-54, 55 and up.
Get Signed UP! Coupon code apple will work until midnight and apple2 will work for the next three days. $5 off entry fee.
Workout 1 “Elementary”
Row 100m/200m/300m/400m/500m/600m
After each row, perform the following unbroken complex
6 Power Cleans
5 Hang Squat Cleans
4 Thrusters
Men 95, Ladies 65 (55+ division 75/55)
Workout 2 “Middle School”
30 Alternating DB Snatch
15 Clean & Jerks
30 Hang DB Clean & Jerks (alternate every 5)
15 Snatch
DB 50/35, BB 135/85 (55+ division DB 35/20 Barbell 115/65)
Workout 3 “High School”
4 Rounds
5 Burpee Box Jump & Over 20 inch
10 Wallball Shot 25/20 (55+ 20/14)
5 Burpee Box Jump & Over 20 inch
1st Round 10 Toes to Bar (55+ Knees Up)
2nd Round 10 Pullups (55+ Toes to Bar)
3rd Round 10 Chest to Bar Pullups (55+Pulllups)
4th Round 10 Bar Muscleups (55+ Chest to Bar Pull-ups)
TEEN DIVISION
Workout 1 “Elementary”
Row 100m/100m/100m/100m/100m/100m
After each row, perform the following unbroken complex
6 Power Cleans
5 Hang Squat Cleans
4 Thrusters
12-14 55/35 15-17 75/55
Workout 2 “Middle School”
30 Alternating DB Snatch
15 Clean & Jerks
30 Hang DB Clean & Jerks (alternate every 5)
15 Snatch
12-14 DB 20/10, Barbell 45/25
15-17 DB 35/20 Barbell 95/65
Workout 3 “High School”
4 Rounds
5 Burpee Box Jump & Over 20 inch
10 Wallball Shot 12-14 div. 12/10 15-17 20/14
5 Burpee Box Jump & Over 20 inch
1st Round 10 Toes to Bar (12-14 Hanging Knee Raises)
2nd Round 10 Pullups (12-14 Toes to Bar)
3rd Round 10 Chest to Bar Pullups (12-14 Pullups)
4th Round 10 Bar Muscleups (12-14 Chest to Bar Pullups)
Workout of the Day
Workout 3 “High School”
4 Rounds
5 Burpee Box Jump & Over 20 inch
10 Wallball Shot 25/20 (55+ 20/14)
5 Burpee Box Jump & Over 20 inch
1st Round 10 Toes to Bar (55+ Knees Up)
2nd Round 10 Pullups (55+ Toes to Bar)
3rd Round 10 Chest to Bar Pullups (55+Pulllups)
4th Round 10 Bar Muscleups (55+ Chest to Bar Pull-ups)