Categories Archives: WOD

11/15/2014

CrossFit Oakland Park – Weightlifting View Public Whiteboard Warm-up Snatch Warm-up (No Measure) 3Rds (Using PVC Pipe) Power Snatch from Hip Power Snatch from Top of Knees Power Snatch from Shins 5 Overhead Squats Full Snatch...

11/16/2014

CrossFit Oakland Park – CrossFit View Public Whiteboard Skill 1RM: Clean and Jerk (1 from hip + 1 from floor + 1 Split Jerk ) WOD Chip Away (Time) 10 Burpee Pullups 10 Snatches (115/85) 10...

11/17/2014

CrossFit Oakland Park – CrossFit View Public Whiteboard Skill 15min: Handstand Walk (handstand walk practice) WOD 3rds: Metcon (Time) 20 Wall Balls 30 Abmat Situps 400 m Run

11/18/2014

CrossFit Oakland Park – CrossFit View Public Whiteboard Skill Split Jerk (4×4 @ 75% 1RM) WOD Metcon (Time) 400m Run Then 21-15-9 Power Cleans (135/95) Toes to Bars Then 400m Run Ab Workout V-ups (2min AMRAP)

11/19/2014

CrossFit Oakland Park – CrossFit View Public Whiteboard Strength Shoulder Press (1×5 @ 60%, 2×4 @ 75%, 2×3 @ 80%) WOD 3rds : Metcon (Time) 400m Plate Carry (45/25) 20 Kettlebell Swings (53/35) 20 Kettlebell Push...

11/20/2014

CrossFit Oakland Park – CrossFit View Public Whiteboard Skill Muscle-ups (5×2) WOD Teams: Metcon (Time) 25 Partner Burpees Then 3rds 30 Squat Cleans (135/95) 30 Pull ups 30 Push Jerks (135/95) 30 Toes to Bars Then...

11/21/2014

CrossFit Oakland Park – CrossFit View Public Whiteboard Skill ME: Double-Unders (15 mins to establish ME unbroken Double Unders) WOD 1rd: Metcon (Time) 400m Run 5 Muscle Ups 400m Run 5 Rope Climbs 400 m Run...