Happy Sesquicentennial Oakdale! There is a parade at 9am, so you may need to pick alternative routes if you come north of F Street. There will be open gym on Sunday at 10a-12p Workout of the Day 3 Rounds5 Ring Muscle Ups5 Deficit Handstand Pushups (45/25)5 Bar Muscle Ups5 Deficit Handstand Pushups (45/25)or3 Rounds10 Toes to Rings20′ Bear Crawl10 Pullups20′ Bear CrawlRead more

Friday’s squat session is a little interesting. It’s probably the only session of phase 2 that repeats itself – it’s the same Week 7, Day 2. You don’t even need to add weight to the drop sets in 5 – you just need to squat with speed out of the bottom. I tweaked the pre work slightly from Monday – no KB, and just push press instead of clean and jerk. Workout of the Day AMRAP 66 Goblet Squats w/ DB4 DB Push Press, Right Hand4 DB Push Press, Left hand50/35 Week 9, Day 2, Back Squat for load:#1: 5 reps @ 30%#2: 5 reps @ 30%#3: 5 reps @ 30%#4: 5 reps @ 50%#5: 3 reps @ 70%#6: 2 reps @ 80%#7: 1 rep @ 85%#8: 2 reps @ 90%#9: 5 reps @ 80%#10: 5 reps @ 80%Read more

Thursday’s workout is all from my head. It’s build off a concept I saw on CrossFit Mayhem – do a few rounds of a couplet/triplet then rest and perform the whole “mini” workout as a chipper. Is it possible to do this workout unbroken? Kind of like Bull Durham – if you hit the bull, you win a steak. If you go unbroken, you will get a prize – like a CFO sticker. Don’t think – just throw. Workout of the Day 5 rounds 30 Doubleunders 15 KB Swings 53/35 Rest 5 minutes 150 Doubleunders 75 KB Swings 53/35Read more

Heads up – No ROMWOD on Thursday or Friday this week. Tomorrow is a fun barbell complex. It will reward good weightlifting technique. Want to get better at weightlifting technique? Come to Denny’s weightlifting classes every other Friday. The workout will also require a vigorous warmup. You will be hot and sweaty and then have a 5 minute rest before the clock officially starts. Workout of the Day “Superfudge” AMRAP 51 Deadlift1 Power Clean1 Hang Power Clean1 Front Squat1 Shoulder to Overhead135/95Read more

Workout of the Day AMRAP 24RX50m Sprint down and back6 Burpee Box Jump and Over 24/203 Bar Muscle UpsRest 1 minute Intermediate9 Pullups6 Burpee Box Jump and Over 24/2050m Sprint down and backRest 1 minute Beginner9 KB Swings6 Burpee Box Jump /Step and Over 24/2050m Sprint down and backRest 1 minuteRead more