Saturday we will hold our 19.2 Luau. We will have fire dancers, all you can eat moco loco, and an active volcano. Uh, Alison, how is that active volcano coming? Oh, not good? Ok. So bad news guys. In lieu of the Luau, fire dancers and mounds of rice covered in meat and gravy, we will have mounds of doubleunders, you can pretend there is hot lava under you as you toe to bar, and you can image squat cleans with a roasting pig. Warm up starts at 9am, first heats will go at 10am until we are done. Bring a tasty adult beverage and a good attitude, and lets get deep into this bad boy. Workout of the Day 19.2Read more

Last time we did this there was a 4 minute cap on the first round. That was 2016. We had a bunch of people who were so close to finishing in that 4 minute round. Now you get 4 extra minutes to get work done. We do this stuff all of the time. Double-under. Toes to Bar. Squat Cleans. Aloha Athletes. You get a Mai Tai at the end of this WOD:) Workout of the Day 19.2 Beginning on an 8-minute clock, complete as many reps as possible of:  25 toes-to-bars  50 double-unders  15 squat cleans, 135/85 lb.  25 toes-to-bars  50 double-unders  13 squat cleans, 185/115 lb.If completed before 8 minutes, add 4 minutes to the clock and proceed to:  25 toes-to-bars  50 double-unders  11 squat cleans, 225/145 lb.If completed before 12 minutes, add 4 minutes to the clock and proceed to:  25 toes-to-bars  50 double-unders  9 squat cleans, 275/175 lb.If completed before 16 minutes, add 4 minutes to the...Read more

Do you Kamanawanalea it on the line? 19.2 will be posted/announced at 5pm tomorrow. Get your guesses in. We had 5 people who earned points for correct guesses last week. I told everyone I wanted to lay off your legs- I meant in the beginning of the week. If you didn’t like the thrusters, you may not like week 5 of the Open. I will save your legs by making you walk on your hands . Be careful what you wish for. I like to think Colt is eyeing that island drink. Workout of the Day AMRAP 30 15 Calorie Row Weighted Farmers Carry 50′ (find 2 of something heavy) 25′ Hand Stand Walk Sled Push 10M down and back- something heavy If it raining, do 15/10 pushups instead of the sled push.Read more

Please LUAU me to make a post about the theme this week…it’s Hawaiian. I don’t want to LEI it on to thick. BUT did you know that June is 49th in the WORLD in her age group?!?! This is the highest score by any CrossFit Oakdale Athlete in the world. She shows up every day, rows when she is done dropping of her keys in her locker and giving a good morning to Alison in her office. She completes ROMWOD because she like to be swole & flex (even though she hates the word swole) and moves like we hope will we will at the age of 60. Congratulations to June on a world class performance. June and Don will be competing in the Festivus games on April 27th in the Masters category. Find your coed partner and get signed up!! Workout of the DayStrength Deadlift 4×5 Clean grip from...Read more

Right now the leaders at CFO are Bryce on the mens side and Master athlete June on the ladies side. Incredible work by you both. Special shout outs to Jo and Scott for really pushing the leaderboard in their first Open. I am going to slightly scale back the lifting to keep the legs fresh for the open this week. Don’t call me cocoNUTS, but I want everyone to have fresh legs for the coming weeks. Workout of the Day Strength Back Squat 5 sets of 4, 75% 1RM Conditioning AMRAP 3 5 Thrusters 95/65 3 Bar Facing Burpees Rest 3 AMRAP 3 5 Squat Clean 95/65 3 Bar Facing Burpees Rest 3 AMRAP 3 5 Squat Clean into Thrusters 95/65 3 Bar Facing BurpeesRead more