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Siteplicity
CrossFit at 9a, 10a will be more open gym-ey. Workout of the Day 6 Rounds for Reps 1 minute of Power Cleans 95/65 1 minute of Push Ups 1 minute of Doubleunders 1 minute of rest
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Workout of the Day Starter AMRAP 10  10 Cal Rower 5 Burpees Strength  Deadlift Build to a heavy single in the remaining time of the class.
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Introducing CFO Spotlight Athletes is fun. I believe this is our first duo Spotlight Athlete. Todd and Jami Sill have been a fun addition to CrossFit Oakdale. I’m glad they proved themselves wrong and gaveCrossFit a go. They both ooze a youthful vibrancy while at the same time a mature easy going-ness. Jami and Todd...
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  Workout of the Day Strength/Skill Power Clean & Push Jerk Build to a heavy single in 15 minutes Conditioning AMRAP 8 8 Clean and Jerks 135/95 8 Bar Facing Burpees
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Great job on all of the PR’s on Monday! Big shout out to Cameron who got a couple of Muscle Ups! This WOD comes straight from CrossFit.com last week.  Workout of the Day AMRAP 15 50. Ft Handstand Walk 100 Ft. Walking Lunge For the Handstand Walk, scaled options are bear crawl or kick into...
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I love these rules for back squat misses: 1. Stay Tight. 2. Fail on Purpose.  First, if you don’t stay tight, and the weight buckles you, that may end with you getting folded like a Greeting Card.  Except instead of a cute message, you can part your hair with a barbell. Fail on purpose does...
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CrossFit at 9am and 10am.  Before the workout, I have some double under practice we will do. Workout of the Day Open 18.2/5 AMRAP 7 3-6-9-12-15-18-21-24 DB Squats 50/35 Chest to Bar Pullups DB Standards are the same as 18.2 – hold one in each hand in the front rack.  
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I call this workout 18.4B.  The B is for Brian, because I made it.  18.4 was all Deadlift, which we have replaced with the Power Clean.  We won’t make the barbell weight increase – instead of getting heavy, keep the weight the same, and move the bar fast. The gymnastic subs will be the same...
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Please give the 100/75 calorie club a go.  Throw your score in the vase, and try again the next day.  We will recognize the best time and likely the athlete that took the most cracks at the 100/75.  I already have 2 under my belt.  But I don’t think I have the best time.  But...
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We have a little cardio challenge for you. Get on the assault bike – go for 100 calories, ladies go for 75 calories. We will make this an optional workout for extra cardio for the next 10 days. Write your time down and put it in the vase. We won’t know who is the fastest,...
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