A couple of small additions to last weeks pulling session: each period is increased by 2 minutes.  That should give time for 1 or 2 more lifts in each session. on the Deadlift into Shrug, break from the ground, then pause for a solid “one one thousand,” then continue to pull into a shrug, going...Read More

This week, we will do the pulling workout from last week on Tuesday and the Snatch Balance/OHS/Bench Press on Friday. Monday will start our CrossFit Oakdale Preschool Class. We had a fun trial run last Monday and would like to continue. It will be for the 3-5 year old age range – Pre-Kindergarten. They played...Read More

There is a 12 minute time cap on this workout…if it is anything like the last one we did you are just going to have to push for as many reps as you can. Best of Luck! Granite Games #3 AsRx 12MIN TIME CAP 3 Rounds for time 12 Chest to Bar Pull-ups 12 Alt....Read More

  Workout of the Day All movements will be done from the rack In 12 minutes Snatch Balance  Build to a heavy single. In 12 minutes Overhead Squat Build to a heavy single Close Grip Bench Press 3×5  Read More

Thursday is workout 4 from the Granite Games.  We will do #3 on Saturday – a higher rep pullup/bar Muscleup workout – when it is cooler, at least in the morning. The only thing on the plate for Thursday is this sprint workout – the best times will come from this that both go unbroken...Read More

I hope you guys enjoy the pulling session form Tuesday.  We will continue to expand on it in the coming weeks – adding speed to the pulls on the deadlift and shrug in the Clean Pulls.  We even saw some Clean PRs.  Keep pulling hard and keep tight. Another CrossFit.com workout posted in recent weeks,...Read More

Monday was a heavy duty volume day – 600 fast reps.  Instead of going fast and long, we will go heavy-ish.  Instead of just pulling heavy off the floor, were are going to work on extending range of motion. First, we will spend 10 minutes pulling clean grip deadlifts from a deadlift.  We have done...Read More

I’ve been holding onto Monday’s workout since CrossFit.com posted it.  It’s a repeat workout from July, 2006.  That’s the month I started CrossFit, which means I likely did the workout at Harbor Fitness in Bay Ridge, Brooklyn.  I don’t have a record of my time, because I didn’t post in the comments section at the...Read More

Granite Games #1 workout has 2 parts – so be prepared to LIFT post wod! RX 14MIN TIME CAP 15 Burpees Over Rower 40/30 Calorie Row 15 Burpees Over Rower 40/30 Calorie Row 15 Burpees Over Rower In the remaining time… Establish a 1-RM Snatch Intermediate 14MIN TIME CAP 15 Burpees Over Rower (CAN step...Read More

I originally said we would be deadlifting on Friday, but as the Granite Games has 3 scored workouts, we will knock them out over the weekend.  Workout 2 on Friday, Workout 1a and 1b on Saturday. Workout of the Day Granite Games Qualifier #2 With a 12 minute cap 20, 18, 16, 14, 12, 10,...Read More