In todays strength/skill session, view you will take 15 minutes to perform the 3 position Snatch – from the low to the high (Position 3, Position 2 (above or below the knee, then Position 1.5 (mid thigh).  This is not a ton of time – treat the 3 position drill as a warm up.  Make every attempt to receive the bar in an overhead squat position. You can do the 3 Position drill generally any way you, or the coach chooses.  You can start from high to low, or low to high.  For a long time, we have done high to low.  Let’s give low to high a try. Workout of the Day Strength/Skill 3 Position Snatch 15 minutes to build to a heavy-ish weight Conditioning AMRAP 14 7 Overhead Squat 155/100 14 Toes to Bar 7 Bar Facing Burpees From CrossFit MayhemRead more

Workout of the Day Gymnastics Strength/Skill OTM 10 5 Strict Pullups 5 Dips Conditioning For time Row 1k, more about then 10 Rounds 30 Doubleunders 10 Hand Release Pushups  Read more

Friday is Veteran’s Day.  We will do a Hero workout at 9am ONLY (no 5:30am or pm classes) Workout of the Day Gymnastics Strength/Skill OTM 10 Handstand Work 30 seconds 30 second rest Conditioning 3 RFT 10 Clean and Jerk 135/95 50 SitupsRead more

Exciting week for these United States.  Exercise your right to vote. At CrossFit Oakdale, side effects we will begin exercising our legs by beginning an 8 week Back Squat build.  It will be very simple – build to a heavy set of 3.  Use sets of 3 to get there.  Each week, approved add 5 to 10 pounds to the previous weeks best lift. We will Handstand Drill on Tuesday, # but take the work up to 30 seconds, with 30 seconds of rest. Wednesday will be the gymnastics Pull/Push. I have a gnarly OHS/T2B/BF Burpee workout Friday. Workout of the Day Strength/Skill Back Squat, Heavy set of 3 Build to a heavy set of 3 in 20 minutes.  Rest 60 seconds between attempts early, and take it to 90 seconds when it gets heavy. Conditioning AMRAP 13 12 Wallball Shots 20/14 9 Kettlebell Swings 53/35Read more

CrossFit at 9am and 10am.  I’m sure we can come up with some heavy lifting or something fun following the workout at 10. Workout of the Day AMRAP 15 25 Pullups 50 Calories on the Rower 100 Overhead Squats 45/35 50 Box Jumps 24/20 25 PullupsRead more