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30 Thrusters (95/65) 20 GHD Sit-ups 400m Run 20 Thrusters (115/80) 30 GHD Sit-ups 400m Run 10 Thrusters (135/95) 40 GHD Sit-ups 400m Run For Time
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The Ghost 6R For Reps of: 1 min max cal Row 1 min max Burpees 1 min max Double Unders 1 min Rest Do not game this workout, complete as many reps of each exercise as possible. Score is the completed number of reps for each exercise, posted as cal…
Alpha Warm-up Bravo (15 min) Green Team: Squat/Front Squat Gold Team: Bench Press 5 reps @ 75% 1RM, 5 reps @ 80% 1RM, 5+ reps @ 85% 1RM Red Team: EMOM10- 1 Power Cleans, 2 Front Squats, 3 HSPU (strict) Black Team: 3x510m (on the 3 minute) Charlie …
Shout out to all of those who made it to Friday night WODs! Bobby, Chris, Brent, Travis, Jason – great success and progress on legless rope ascents!!!!! Trisha & Kenny- Awesome progress/technique on rope climb!! Mandy conquered her fear of height and went ALL THE WAY on the ladder tonight! Jane – Awesome first time ever on ladder! Julianne- first rope ascent today!!
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Level 1 Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3011 (stick to the tempo – 3 second descent) Station 2 – Supine Ring Row x 8 reps @ 2111 (get as horizontal as possible) Station 3 – …
Monday is going to rock! Get ready to test this week and get ready for Wendler training! WarmUp Run or Row 400m 5:00 DU work 1 Lap Lunge+PassThru 1 Lap Spideman 1) 20:00 find your 1RM BenchPress 2) 4 Rounds ForTime 5 MuscleUp (or 10 C2B) 10 DB Burpee 35/20# 50 DoubleUnder $) push up challengers do 2 more today Cool RestWalk 200m / Roll / Stretch
Outstanding work all! Way to go. Congrats Kristi for getting 10:45 time RX on 15.5! Congrats Duncan and Samara on your huge personal records today with your back squat and snatch. Excellent work Sam W for obtaining your 100b snatch! Many personal records today at Open gym and way to finish up 15.5 Open wod with a potluck and toast. Fun afternoon with a great group of people!
Gym Hours today are scheduled below. Make sure to sign in to front desk if you are attending any of the open classes today. 5:30am Cancelled!! 8-9am Class Coach Justin 9-10:30am Open Gym 4:30pm Coach David 5:30pm Coach Aron 6:30pm Cancelled!! Monday Deloading March 30th/wods/all-tiers-options
Yes, i know 15.5 has 72 thrusters....and Badger has 90 cleans....truth is i programmed Sat hero WOD before i left....but i would not have changed it....it is a hero WOD....it's supposed to hurt and make you reflect on those that gave their all....cheers to all that came out and got it done.
Saturday's WOD: TIERS 1 & 2 For Time: Row 27 Calories 27 Thrusters Row 21 Calories 21 Thrusters Row 15 Calories 15 Thrusters Row 9 Calories 9 Thrusters TIER 3 Open Workout 15.5 For Time: Row 27 Calories 27 Thrusters @ 95#/65# Row 21 Calories 21 Thrusters @ 95#/65# Row 15 Calories 15 Thrusters @ 95#/65# Row 9 Calories 9 Thrusters @ 95#/65#
WOD- Saturday, March 28: End of the Open Party! This Saturday, 3/28 is our End of the Open Party! 10:30-1:30pm, come WOD, cheer, and drink beer! Special guest Patrick Connor from KNBR radio will be announcing and DJ Ray Esquivel on the decks. The …
Heat schedule for the final Open workout of 2015! http://www.crossfitoakland.com/open-workout-15-5-heat-schedule/