Workout of the Day Back Squat for load:#1: 10 reps @ 30%#2: 10 reps @ 30%#3: 5 reps @ 50%#4: 5 reps @ 65%#5: 5 reps @ 73% add 5-10# to W3D2#6: 5 reps @ 73%#7: 5 reps @ 73%#8: 5 reps @ 73%#9: 5 reps @ 73% Core 2 HR Pushups with Feet on 45/25 plate1 Plate Burpee (ground to overhead)4 HR Pushups with Feet on 45/25 plate2 Plate Burpee (ground to overhead)6 HR Pushups with Feet on 45/25 plate3 Plate Burpee (ground to overhead) Go up to 20 Pushups and 10 Burpees 8m CapRead more

For the second day in a row we will be doing a CrossFit.com workout. I would recommend anchoring your feet for the situps or at the very least use something to protect your lower back from the raspberry. Workout of the Day 50-40-30-20-10 reps for time of: Kettlebell swingsSit-ups ♀ 16-kg KB ♂ 24-kg KBRead more

Workout of the Day 3 rounds for time of: Run 400 meters30 squats20 push presses ♀ 75 lb. ♂ 115 lb.Read more

We will be doing a gymnastics skills clinic at 11am on Sunday during Open Gym. I have been taking a deep dive on the Open Quarterfinal cut lines and we want to go over skills to make us better for the next year. Open gym on Sunday will be from 10am to 12pm. Please make sure you sign into classes through the Mind Body app. One thing you will see more of is Burpee Box Jump Overs. We will also continue to get ready for Murph on Memorial Day. 5.20 is the last day to order your Murph t-shirt. Make sure you check out Coach Tricia’s PSA for Hand Care on the Facebook group. If you are not on the group, it is called CrossFit Oakdale Strong and join!! Workout of the Day Strength Back Squat Progession Core AMRAP 44 Crossover Pushups on Plate4 Supine Leg LiftRest 2AMRAP 44 Crossover...Read more

CrossFit at 9 and 10 – remember – it’s scalable! 30 Rounds3 Burpee Box Jump and Overs 24/201 Muscle Up****Sub 3 PullupsRead more