I looked through a bunch of photos to find one of the birthday girl off guard and looking pissed at the WOD or even surprised. But what I realized is, you can’t really surprise her and she is always having fun. Hope you’ve had a great birthday and we wish you many more to come.
Workout: 5 x 2 split jerk ( find your 2 rep max for the split jerk, or maintain a heavy working load throughout each set )
then
3 rounds of for time of
row 500
21 burpees
run 400
Down the mountain from the gondola at Heavenly Lake Tahoe, you really couldn’t have asked for better weather.
Workout: Have Fun and practice your sport
Jdogg, Nicole H. and Dave Leys with the crew from CrossFit Oakland after the OPD wod at CrossFit Oakland.
Workoout: Rest Day
Tribute WOD courtesy of CrossFit Oakland, if you cannot make the trip up but would still like to contribute, mail your donation to Mike Minium at CrossFit Oakland 1060 39th Street Emeryville,CA 94608
Workout: OPD - For Time
run 400
40 - DL (275/185)
40 - box jumps (24″)
40 - push presses (115/85)
run 400
The date for this seminar has been changed to Friday Apr 3rd, if you missed the opportunity to get choked out by one of the most technical BJJ players around, save this date and wash your gi. For more information contact info@crossfitnsc.com.
Workout: For Time
100 - push ups - 50 - KBS
100 - air squats - 50 - DB push presses
100 - ab mat sit ups - 50 - Db thrusters
Sometimes the WOD is not even the most interesting thing on the whiteboard. The mind of GVM is one of the most intimidating things you could ever try to understand. Whatever it is that goes on up there, we are very blessed to be able to get a glimpse inside….even if we have no idea what is going on.
Workout: for time
21 - 15 - 9 - bar roll DL (combo move) and burpees
03 - 02 - 1 - rope climbs
Anthony Robles was born with one leg, but he did not let that deter him from participating in sports. What he has done in his athletic career is nothing short of amazing, he just finished 4th in the NCAA wrestling championships earning All-American honors. He also was a 2 time state champion in Arizona and runs an 8 minute mile…………..on crutches.
So what was it again you were saying about limitations?
Workout: For Time
30-20-10
L-Pull Ups
ring push ups
air squats
Our thoughts and prayers go out to the families of the 4 Oakland Police Department officers who lost their lives in the line of duty this weekend.
Workout: For time
3 rounds of
10 - power snatches
3 x < 5 - pull ups: 10 - push ups : 15 - ball toss situps
About a week ago Jody was just starting to develop her kip. Then it was 4 then 10, next thing you know she’s rockin 20 kipping pull ups. It looks like the girls have just added another fire breather to the ranks.
Workout:
1 max set of pull ups rest 3 to 5 mintes
1 max set of push ups rest 3 to 5 minutes
then
4 x 5 hang power cleans at a constant working load
Paige, Robin and Nicole after today’s “Surprise WOD”. It’s a little disconcerting to think that they are smiling after that mindscrew and to top it all off each they decided to use the men’s weights. Great job ladies you crushed it today.
Workout: 1 minute FGB interval sorta—-aka the “secret Workout”
1:00 wall ball - rest :30
1:00 SDHP - rest :30
1:00 box jump - rest :30
1:00 push press - rest :30
1:00 row for calories
rest 3 minutes and……..
complete 2 rounds for time of the above exercise using your interval rep #’s as your target #’s for each round