We currently have an amazing group of athletes for the Open. But YOU might not be a part of it just yet. It is easy to sign up – just click here.   Need help with it? Ask Alison when you are in the gym. Team fun, exciting challenges, costumes…. Oh we are great with a theme.  Think you are not ready? If you are currently a member of CrossFit Oakdale, you are ready. We want to have even more fun than usual with you for 5 weeks.  Workout of the Day Strength/Skill Deadlift-Power Clean-Front Squat-Hang Squat Clean-Front Squat This is a version of the MisFit Complex. Build to a heavy set in 20 minutes. Conditioning In 10 minutes Perform as Many Power Cleans as Possible 165/110 At the 0, 2, 4, 6 & 8 run the parking lot.Read more

Workout of the Day OTM 10 30 seconds Handstand Pushups 30n second rest For scaled use holds or progressions Directly into OTM 10 30 seconds Double Unders 30 seconds of rest Use this opportunity to practice Doubleunders Directly into OTM 10  30 seconds WallBall Shots 20/14 30 seconds of rest  Read more

We had a great time of Saturday with the workout “The Chief.”  I will continue to post our upcoming Saturday workouts until the Open starts in 2 weeks.  I’ll give some strategy ideas or ways to scale to make the workout “work” for you.  This week, the workout will be “Sean” – 10 rounds of 11 Chest to Bar Pullups and 22 Front Squats 75/55.  I will break it down this week, but I think it will be smart to cap it, even with a scaled option, at 20 minutes. This week: -Back Squat 5 sets of 3 at 80% on Monday. – A skill OTM on Tuesday to practice HSPU, DU and Wallball Shots. – A slightly adjusted version of the MisFit Clean complex on Wednesday with no overhead. – A building overhead workout courtesy of CrossFit.com – The MisFit Snatch Complex on Friday – “Sean” on Saturday.  Make...Read more

This is a post from 2013. My opinions about “The Chief” are the same NOW as they were then. Please forgive the typos.  “Wednesday’s Benchmark WOD is “The Chief.” This is a fun WOD – if any of this stuff can be considered fun. I think the reason that it is fun is because the weight is reasonable, dosage the rep schemes are short and fast, web and you never feel like you’re doing the same thing too long. BUT…that is exactly what makes “The Chief” tough. To get the best scores, you must transition quickly over and over again. If you can do 20 rounds, that’s like adding 20 burpees, because you will want to jump to your feet to be ready to squat. 25 rounds, 25 hidden burpees. 30 rounds is possible, and guess what, there are 30 “hidden” burpees. Fun! The built in rest allows you to...Read more

Gloria and Sarah G are confirmed members of the 10,000 swing club!  Great work ladies! We are looking for other swingers – the kind that potentially swung a kettlebell 10,000 times last month. We had a board tracking system, but that is not a fool proof as it seems. Workout of the Day Strength/Skill MisFit Snatch Complex Squat Snatch – Overhead Squat – Hang Squat Snatch – Overhead Squat Build to a heavy set of this complex in 20 minutes Conditioning “18.Something” AMRAP 10 30 Doubleunders 15 Alternating DB Snatch 50/35Read more