Classes at 9am and 10am – the WOD is a little bit different – a relatively light Deadlift with a moderately heavy Overhead Squat.  This is not something we do often – the limiting factor will be your OHS.  You should use 1 bar for this, no rx unless you have number on the OHS that will provide very little response. Workout of the Day Skill Clean and Jerk Build to a heavy single in 20 minutes Conditioning 3 RFT 21 Deadlift 185/125 7 Overhead Squats 185/125 We will have to discuss how to do this – to get the bar into a good position to OHS. If there is time after at 10am, I would like to do 3 RFT 400m run 20 Clean and Jerks 95/65Read more

Sorry about the late post – we were out making merry.  Normal Friday schedule tomorrow.  We hope you had a Merry Christmas! Workout of the Day Strength/Skill Snatch Build to a heavy single in 20 minutes Conditioning 5 RFT Parking Lot Run 15 Kettlebell Swings 53/35 15 Box Jumps 24/20Read more

CrossFit Oakdale will have 1 class at 9am on Wednesday, this and then Open Gym from 10a to 12p. We will be closed on Thursday – Christmas Day. We will have a normal schedule on Friday and Saturday. For today’s WOD, if you can do Muscle Ups but 35 total is aggressive, scale the number.  3 or 4 per round is good place to start.  If you just have MU, even doing 1 per round is an excellent way to develop them under fatigue. If you don’t have MU, sub Burpee Pullups 1 for 1. Workout of the Day “Tyler” 5 RFT 7 Muscle Ups 21 Sumo Deadlift High Pulls 95/65Read more

For the Deadlift, buy information pills the protocol is the same as last week – 3 quick, purchase heavy singles.  Focus on a perfect set up, pulling with your chest up, and accelerating that bar off the floor. If your back is still a little spicy from last week, keep it lighter than last week – think like 80%.  But if it feels good, go heavy.  We will begin a strength protocol next week. [youtube https://www.youtube.com/watch?v=50_UEv9oFPU&w=560&h=315] If you choose to add weight to your walking lunges, this is a pretty good description, especially on how to pick the damn thing up. Workout of the Day Strength/Skill Deadlift, 1.1.1 In 20 minutes, build to a heavy set for the day of 3 quick Deadlift singles Conditioning AMRAP 15 20 Doubleunders 10 Walking Lunge Steps 5 Pullups The Pullups go up by 5 each round, so the 2nd round is: 20 Doubleunders...Read more

Thank you to all that attended the CrossFit Oakdale Christmas party!  The White Elephant was epic and memorable.  My favorite line – “What does the ‘G’ stand for?” This will be an abbreviated week because of Christmas.  We will have a normal schedule on Mon, buy more about Tues and Fri.  On Wed, which is Christmas Eve, we will have a 9am class and then run Open Gym from 10a to 12p.  CFO will be closed on Thursday. Because the week is short, I want to get the strength training in early in the week.  That means combined 2 strength sessions into 1 day – Monday.  We will Deadlift heavy singles (1.1.1 protocol) on Tuesday. Because we are trying to pack some stuff into Monday, please be prepared and know your target numbers.   Workout of the Day Strength/Skill Front Squat Double Take 18 minutes, 8-9 sets, to build to...Read more