Categories Archives: WOD

CrossFit Oakland Park 1-12-2018

CrossFit Oakland Park – CrossFit Skill Power Snatch Complex II (3×1@ 70%, 3×1@ 75%, 3×1@ 80%) 1 Lift off 1 Snatch Pull 1 Power Snatch WOD Metcon (Time) 100 Hang Power Snatches (75/55) Stopping Penalty =...

CrossFit Oakland Park WOD 1-13-18

CrossFit Oakland Park – CrossFit WOD 1: Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP Teams of 2 30 Renegade Rows (50/35) 30 Slamballs 30 Wallballs One athlete performs reps, while other athlete performs the...

CrossFit WOD, January 15, 2018

CrossFit Oakland Park 1-15-2018 Skill Power Clean (Review warm up to WOD weight) Handstand Push-ups (Review – warm up for WOD) WOD Detriment 15 Power Cleans (135/95) 15 Handstand Push Ups 800m Run 10 Power Cleans...

CrossFit Oakland Park 1-15-2018

CrossFit Oakland Park – CrossFit Skill Power Clean (Review warm up to WOD weight) Handstand Push-ups (Review – warm up for WOD) WOD Detriment (Time) 15 Power Cleans (135/95) 15 Handstand Push Ups 800m Run 10...

CrossFit WOD, January 16, 2018

CrossFit Oakland Park 1-16-2018 Strength Weighted Pull-ups (Establish 3 Rep Max – Strict) GHD Situps (3×20) WOD Metcon 3 Rounds 30 V-Ups 20 Front Rack Dumbell Lunges (50/35) 10 Strict Pull Ups Then 1000m Row Max...

CrossFit Oakland Park 1-16-2018

CrossFit Oakland Park – CrossFit Strength Weighted Pull-ups (Establish 3 Rep Max – Strict) GHD Situps (3×20) WOD Metcon (Time) 3 Rounds 30 V-Ups 20 Front Rack Dumbell Lunges (50/35) 10 Strict Pull Ups Then 1000m...

CrossFit Oakland Park 1-17-18

CrossFit Oakland Park – CrossFit Skill 1a: Hollowman Rocks (3×10) 1b: Superman Back Extensions (3×10) 2: Toes-To-Bar (5×5 Practice Kipping Progression) WOD Metcon (Time) 21 – 15 – 9 Toes to Bar Cal Bike