Tuesday was “Randy.” Wednesday is another benchmark, involving thrusters. One set. Light ones. The workout is “Jackie.” I have done Jackie 20 times. It was a regional workout in 2013, and one that I’m not particularly good at. I’m not a great rower, but I have pretty fast thrusters and pullups. Is, I got really good at rowing efficiently, and transitioned quickly in the thrusters. I would try to keep my rhythm from the rowing to the thrusters – try to move directly to the bar and maintain your pace and rhythm from the tower. If you are a great rower, pull very hard and get to the thrusters, knowing that you will probably break up the pull-ups. I recommend a big set, then chipping away to the finish. Workout of the Day Strength Thruster Build to a heavy set of 3 thrusters in 15 minutes Conditioning “Jackie” 1000m row...Read more

Need Crossfit Oakdale Gear? Check out our shop via cfoakdale.com! Workout of the Day Strength Alternating OTM 12 6 Strict Pullups 6 Dips or Deep Pushups (between 45# plates) Conditioning “Randy” For time: 75 Power Snatches 75/55 12 minute cap This is a liberal time cap. Please try the WOD as prescribed. Even if you do 5 on the minute.Read more

So our plan for the next few weeks is in place – on Monday we will begin a clean grip deadlift progression, using the 3rm we will establish on Monday. On Tuesday we will do a pull/dip aka pull/push strength progression. On Wednesdays, we will do thruster workouts. Sometimes heavy, sometimes light, sometime a lot, sometimes not. Friday will be our Wallball Shot OTM. That will go up in reps, then up in weight. I hope folks will use a ball heavier than they normally by week 4. Workout of the Day Strength Clean Grip Deadlift Build to a heavy triple Conditioning 7RFT 21 Doubleunders (Sub 7 lateral bar hops) 3 Power Cleans 185/125Read more

Workout of the Day 3 Rounds 10 Dumbbell Snatch 50/35 10 Snatch 95/65 3 Rounds 10 Dumbbell Snatch 5 Snatch 135/85 3 Rounds 10 Dumbbell Snatch 1 Snatch 185/115Read more

We are going to start a wall ball progression. Everyone will begin with 10 Wall Ball Shots. If this is easy for you, it should be. We are going to build on this in the coming weeks. 4th of July is coming up – get ready to get your WOD on American style! 9 am ONLY on 7/4/19 so you can get out and get your party on. Workout of the Day Strength EMOM 10 10 WallBall Shots 20/14 Conditioning Tabata (20 seconds of work, 10 seconds of rest) 8 Rounds Situps with a 15# Plate 8 Rounds Power Cleans 135/95 8 Rounds Situps (no plate) Score will be total reps. Good luck counting…Read more