Make sure you set your VCR’s to record Good Day Sacramento at 9am. LOL Just kidding – we will post the link if you are not a regular watcher. Keep scrolling for the WOD… Don’t be afraid… Halloween is over. Workout of the Day “Flip It GOOD” 7 Power Snatch 95/657 Bar Facing Burpees14 Power Snatch14 Bar Facing Burpees21 Clean and Jerks 165/11514 Toes to Bar14 Power Snatch7 Toes to Bar7 Power SnatchRead more

Here’s a spooky, open like workout for your Saturday Workout of the Day AMRAP 1816 OHS 75/558 Bar Facing Burpees4 Bar Muscle Ups Inspired by a workout from BruteRead more

Friday’s will stay the same for the next 4 weeks. After last week, where we did 5 sets of all the overhead work at each move, we will reduce the number to 3 sets. Like last week, the rubber really starts to hit the road on the jerk portion. We will get into a groove over the next few weeks. Try to use your starting weight from last week- go up after each lift. This kid hit 345# for 2 in the Teen class on Thursday. Congratulations, James! Check out the CrossFit Oakdale Kids and Teens Instagram page to see all of the Deadlift PR’s. Workout of the Day Shoulder Press 1-1-1 Push Press 3-3-3 Push Jerk (you can split of needed) 5-5-5 Score is your total across the 9 liftsRead more

Workout of the Day 5 Rounds for time30 Doubleunders20 Wallball Shots 20/1415 Toes to BarRead more

Workout of the Day Deadlift for load:#1: 3 reps#2: 3 reps#3: 3 reps#4: 3 reps#5: 3 reps60-70% of 1RMRead more