OTM 10 Burpees to touch Work 30, Rest 30 Rest 10 minutes AMRAP 5 30 Toes to Bar 15 Bar Muscle Ups For scaling – try knee ups and jumping BMURead more

CrossFit Oakdale is taking a field trip to the Oakland A’s on Saturday! Happy Hour starts at 4pm and the game starts at 6pm. I will post another Open style workout on Thursday night, and we can do a little strategy for the workout on Saturday. I have moved the thrusters up to Monday, and the burpees to Tuesday. The power clean Milo will stay on Friday, and we will be adding a pause at the bottom of the front squat. Also, we will be updating the records board – a lot times have gotten faster – and some of us, that used to be all over the board, have gotten a wee bit slower. Feel free to knock those old times off. Quick Grace strategy – if you can do more than 10 unbroken C&J, do as many reps as possible unbroken to start. It’s only 30, and if...Read more

Saturday’s workout comes from the Wodapalooza Qualifiers. Karen – or 150 WB – and 75 T2B. Break em however you want. I think for the fittest, big sets with few transitions may be best. 150 then 75 can be fastest, but I would guess 3 sets of 50 and 25 is great. If your big sets lead to longer and longer breaks, you will see time begin build up fast. These movements do not interfere terribly – it’s pull and push, the wall balls don’t effect the grip, and the wall ball isn’t heavy. It’s the accumulation. If your first round of 50/25 takes 4 minutes, and your last round takes 8, how could you break it better? 10 sets of 15 and 7 is a lot of transitions, but I bet you can move pretty steady. Another strategy is to knock out your weak movement a little early. For...Read more

Here is Saturday’s workout – it’s 150 Wallball and 75 Toes to Bar – you can break it up anyway you want. Think about your strategy – I will post some recommendations tomorrow. Workout of the Day OTM 10 3 Power Cleans – add 5-10 to last week Build to a max effort front squat in the remaining timeRead more

This is our second week of the Milo Burpee. We will increase the work by 5 seconds – 25 seconds of work and 35 rest. All reps count, so keep doing more and more work. Workout of the Day OTM 10 Burpees to 6″ Touch 25 s work, 35 s rest Conditioning AMRAP 8 40 Pullups 30 Chest to Bar Pullups 20 Bar Muscleups This workout is not meant to be finished. If you can, great. It should be extremely challenging – when scaling the first round should be easy, like jumping pull-ups, the second a little tougher, like body pulls, and the 3rd is pullups, or attempts.Read more