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CrossFit Oakland posted on Facebook

Saturday’s WOD:

Special Note: We’re doing a going-away workout for Danielle at 8am at our Emeryville location. Workout is TBA prior to the start of class. Come wish her well!

For all other times and locations, the Saturday workout is as follows:

TIER 1
A. 20 Rounds for Time, Alternating as a 2-Person Team:
9 Deadlifts
6 Hang Power Cleans
3 Thrusters
B. 4 Rounds not for Time:
Prowler Push or Sled Drag

TIER 2
A. 20 Rounds for Time, Alternating as a 2-Person Team:
9 Deadlifts @ 115#/75#
6 Hang Power Cleans @ 115#/75#
3 Thrusters @ 115#/75#
B. 4 Rounds not for Time:
Prowler Push or Sled Drag

TIER 3
A. 20 Rounds for Time, Alternating as a 2-Person Team:
9 Deadlifts @ 135#/95#
6 Hang Power Cleans @ 135#/95#
3 Thrusters @ 135#/95#
B. 4 Rounds not for Time:
Prowler Push or Sled Drag

For Part A, one person rests while the other person does a round, then they switch.

For Part B, team up with a few other folks and rest while each of them goes through their turn with the prowler or sled. You’re done when you’ve done four rounds per person.

CrossFit Oakland posted on Facebook

Friday’s WOD: TIER 1 A. [Power Clean + Clean] x 3-5 heavy singles B. For Time: 800m Run 30 Back Rack Lunges 800m Run 50 Sit Ups TIER 2 A. [Power Clean + Clean] x 3-5 heavy singles B. For Time: 800m Run 30 Back Rack Lunges @95#/65# 800m Run 30 Toes to Bar TIER 3 A. [Power Clean + Clean] x 3-5 heavy singles B. For Time: 800m Run 30 Back Rack Lunges @115#/75# 800m Run 30 Toes to Bar For Part A, try to work up to a weight where your power clean is 85%-90% of your full clean.

CrossFit Oakland posted on Facebook

Tuesday’s WOD: TIER 1 A1. Deadlift 5-3-2 A2. Turkish Get-Up: 5 sets of 1 rep each arm B. 21-15-9-15-21 Reps for Time: Kettlebell Swings Wall Balls Walking Lunges TIER 2 A1. Deadlift 5-3-2 A2. Turkish Get-Up: 5 sets of 1 rep each arm B. 21-15-9-15-21 Reps for Time: Kettlebell Swings @ 53#/35# Wall Balls @20#/14# to 9ft Target Walking Lunges TIER 3 A1. Deadlift 5-3-2 A2. Turkish Get-Up: 5 sets of 1 rep each arm B. 21-15-9-15-21 Reps for Time: Kettlebell Swings @ 53#/35# (American) or 70#/53# (Russian) Wall Balls @20#/14# to 10ft Target Walking Lunges

CrossFit Oakland posted on Facebook

Wednesday’s WOD: TIER 1 A1. Press 3RM, then 3 sets of 3 @ 85% 3RM A2. DB Split Squat 5 x 4 (Rear Foot Elevated) B. For Time, As a 2-Person Team: 100 Power Cleans 75 Ring Rows C. Jefferson Curl: 3 sets of 5 reps TIER 2 A1. Press 3RM, then 3 sets of 3 @ 85% 3RM A2. Pistol Progression on Box 5 x 2 (Per Leg) B. For Time, As a 2-Person Team: 100 Power Cleans @ 115#/75# 60 Pull-Ups C. Jefferson Curl: 3 sets of 5 reps TIER 3 A1. Press 3RM, then 3 sets of 3 @ 85% 3RM A2. Pistol 5 x 2 (Per Leg) B. For Time, As a 2-Person Team: 100 Power Cleans @ 135#/95# 75 Pull-Ups C. Jefferson Curl: 3 sets of 5 reps For Part B, only one person working at a time.

CrossFit Oakland posted on Facebook

Friday’s WOD: TIER 1 A1. Deadlift 5-3-2 A2. Ring Row 5 x 5 B. For Time, as a 2-Person Team: Run 400m 12 Clean-and-Jerks (or Hang Power Clean and Jerks) TIER 2 A1. Deadlift 5-3-2 A2. Ring Row 5 x 5 B. For Time, as a 2-Person Team: Run 400m 12 Clean-and-Jerks @ 115#/75# TIER 3 A1. Deadlift 5-3-2 A2. Ring Row 5 x 5 B. For Time, as a 2-Person Team: Run 400m 12 Clean-and-Jerks @ 135#/95# For Part A1, one person runs while the other person does the clean-and-jerks. Then they switch. When both partners have finished both pieces of the workout, that’s one round. Do this for 3 rounds as a team. One partner cannot start on their next piece of the workout until the other partner is done with their piece (i.e., no taking off on a run before your partner gets back).

CrossFit Oakland posted on Facebook

Saturday’s WOD: TIER 1 3 Rounds for Max Reps: 1 Minute Push Presses 1 Minute Row for Calories 1 Minute Wall Balls 1 Minute KB Sumo Deadlift High-Pull 1 Minute Box Step-Ups 1 Minute Rest Between Rounds TIER 2 & TIER 3 “Fight Gone Bad” 3 Rounds for Max Reps: 1 Minute Push Presses @75#/55# 1 Minute Row for Calories 1 Minute Wall Balls @20#/14# 1 Minute Sumo Deadlift High-Pull @75#/55# 1 Minute Box Jumps @ 20” 1 Minute Rest Between Rounds

CrossFit Oakland shared an image on Facebook

A big thanks to the 6am crew for getting Mini’s birthday off to a great start! And the classes from later in the day thank you for the leftover cake!

CrossFit Oakland posted on Facebook

Wednesday’s WOD: TIER 1 A1. Push Press 3 x 5 (3 sets of 5 reps) A2. [5 Hollow Rocks + 5 Arch Rocks] x 5 sets B. 12 Minute AMRAP of: 50 Rope Skips 10 Push Presses 200m DB Farmer’s Walk C. Accumulate 60 seconds of bar hang time. TIER 2 A1. Push Press 4 x 3 A2. [5 Hollow Rocks + 5 Arch Rocks] x 5 sets B. 12 Minute AMRAP of: 30 Double-Unders 10 Push Presses @95#/65# 200m DB Farmer’s Walk @45#/30# C. Accumulate 60 seconds of bar hang time. TIER 3 A1. Push Press 4 x 3 A2. [5 Hollow Rocks + 5 Arch Rocks] x 5 sets B. 12 Minute AMRAP of: 50 Double-Unders 10 Push Presses @115#/75# 200m KB Farmer’s Walk @53#/35# C. Accumulate 60 seconds of bar hang time.

CrossFit Oakland posted on Facebook

Tuesday’s WOD: TIER 1 A1. [1 Power Clean + 1 Clean] x 4 sets A2. Handstand Practice B. 5 Rounds for Time: 15 Air Squats 12 Deadlifts 9 Front Rack Lunges, Alternating 6 Burpee Box-Step-Overs TIER 2 A1. [1 Power Clean + 1 Clean] x 4 sets A2. Handstand Practic B. 5 Rounds for Time: 15 Air Squats 12 Deadlifts @115#/75# 9 Front Rack Lunges, Alternating @115#/75# 6 Burpee Box-Step-Overs TIER 3 A1. [1 Power Clean + 1 Clean] x 4 sets A2. Handstand Practice B. 5 Rounds for Time: 15 Air Squats 12 Deadlifts @135#/95# 9 Front Rack Lunges, Alternating @135#/95# 6 Burpee Box-Step-Overs *Use 1 Bar for Part B

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

CrossFit Oakland posted on Facebook

Saturday’s WOD: TIER 1 4 Rounds for Time: Run 400m 12 Power Clean and Jerks 12 Ring Rows TIER 2 4 Rounds for Time: Run 400m 12 Power Clean and Jerks @ 75#/55# 12 Pull-Ups TIER 3 4 Rounds for Time: Run 400m 12 Power Snatches @ 75#/55# 12 C2B Pull-Ups or 3 Bar Muscle-Ups

CrossFit Oakland shared a link on Facebook

Sunday Track WODs are back…starting tomorrow! http://www.crossfitoakland.com/sunday-track-wods-are-back/

CrossFit Oakland posted on Facebook

Saturday’s WOD: TIER 1 3 Rounds for Time: Run 800m 20 DB Cleans 20 Burpees TIER 2 3 Rounds for Time: Run 800m 30 DB Cleans @ 30#/20# 30 Burpees TIER 3 “Helton” 3 Rounds for Time: Run 800m 30 DB Cleans @ 50#/35# 30 Burpees * The DB cleans start from the floor and pass through a full squat for each rep.

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General Information

NameCrossFit Oakland
OwnerMike Minium
Websitewww.crossfitoakland.com
Phone510-985-0210
Emailinfo@crossfitoakland.com
Address1313 67th St.
Emeryville, CA 94608

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CrossFit Valley View shared an image on Facebook

Quick muscle up clinic before Tabata fun. #welovefitness #crossfitvalleyview #losbanos

CrossFit 580 shared an image on Facebook

Happy Monday! #CrossFit #CrossFit580 #Family #Fitness #FitnessCommunityResults #CrossFitGirls #CrossFitGuys #Fun #Monday #InvictusProgramming #FitAid #KillCliff #Lululemon#livermore

CrossFit Valley View shared a link on Facebook

CrossFit 38 Degrees North shared an image on Facebook

A huge effort by Laura C, Ally D, EJ, and Coach Danny at the CrossFit NorthGate Throwdown this weekend. Congrats to Laura and Ally taking 2nd overall and EJ and Danny taking 3rd! http://crossfit38degreesnorth.com/blog/

CrossFit CSA posted on Facebook

Power Hour 8/29/16 Squat 1x1 at 80% Squat 1x1 at 90% Squat 1x1 at 95% Squat 1x1 at 100% Rest as needed between sets. ** Make sure you have a good spotter. If you fail an attempt go down 20# and finish out your sets at that weight. Asst: 15 min EMOM 2 Reps @ 80% Cash Out: 3 rounds 8 reverse hypers 10 barbell ab rollouts

CrossFit CSA posted on Facebook

WOD: Monday 8/29/16 "Jackie" For time: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-ups

CrossFit Excel shared an image on Facebook

CrossFit Excel in Action!

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Antioch CrossFit posted on Facebook

If anyone has pictures or videos of the comp can you please tag us here? Thanks in advance!

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CrossFit Verve posted on Facebook

New WOD: For time: 5 Rope climbs 25 DB snatch, alternating 40#(25#) 25 Ab-mat sit-ups 4 Rope climbs 20 DB snatch, alternating 40#(25#) 20 Ab-mat sit-ups 3 Rope climbs 15 DB snatch, alternating 40#(25#) 15 Ab-mat sit-ups 2 Rope climbs 10 DB snatch, alternating 40#(25#) 10 Ab-mat sit-ups Post time to...... Click for more: http://www.crossfitverve.com/?p=20963

Big Horn CrossFit shared an image on Facebook

Missing a few more in the pic, but what an amazing experience today! All of you represent Big Horn so well...with pride, guts, and determination. Till the next one, Spartan Warriors!

CrossFit Roots shared an image on Facebook

Hey CrossFit Roots! The coaches are doing their part, now we need your help! Our very own Roots athletes Lance and Yasmeen have been nominated for a top 10 Craft Tequilas at USAToday.com. Want to help them get the win? Please go to the link below and vote for them every day until Sept 12th. You’re allowed 1 vote per day! Here, the coaches are enjoying the Mountain Standard Suerte Margarita in Vail. How do you Suerte? http://www.10best.com/awards/travel/best-craft-tequila-brand/suerte-tequila/ @suertetequila @yasfleur75 #votesuerte #CrossFit #Boulder #tequila #suerte #suertetequila #followtherabbit #mountainstandard #vailcolorado #vail

Antioch CrossFit posted on Facebook

And so we have another Battle On Sunset comp in the books! I want to thank everyone for coming out and supporting our event and to thank you all for the positive comments we received throughout the day! I also want to thank all of our volunteers. Today would never have gone as smooth as it did without your assistance. Shan and I are so blessed to have you all in our lives. As I always mention...in or out of the gym...we will always be ohana! Enjoy the rest of your weekend and again...mahalo from the bottom of my heart to all of you! Al

CrossFit San Ramon shared an image on Facebook

Bon and Steve representing at the Battle on Sunset 3

MBS Crossfit shared an image on Facebook

Good Luck to Team Crusty Snatches! Randy, Val, Doreen, and Scott are competing in the Fossil Games @bladiumcrossfit today! We know they're going to do great! Have fun!!!!

MBS Crossfit shared an image on Facebook

Congratulations to Tami for not only graduating CrossFit Light but for making the decision to change her life and committing to doing so! She's made amazing gains and we know this is only the beginning. Keep it up girl! We are proud of you!

CrossFit Deco shared an image on Facebook

Happy Saturday! We have a FREE class today and every Saturday at 10am. We even provide coffee ☕️ from @themoleculeeffect to give you an added pep in your step! See you soon! #coffee #Crossfit #perfectcombo #crossfitdeco

CrossFit Soul posted an article
I Am CrossFit shared an image on Facebook

In-house competition!

I Am CrossFit shared an image on Facebook

S A T U R D A Y SCHEDULE • EVERY SATURDAY we offer a FREE class at 9 am! We encourage you all to invite your friends and family to come on by and try out our class! • Our classes run every hour on the hour: • 9:00 am- FREE and reg class 10:00 am- Regular class 11:00 am- OPEN gym • S U N D A Y SCHEDULE: • Open gym from 9 am - 11 am! • Come on in and get your workout in on a lovely Sunday morning, anything you want drop ins are always welcome (drop in fee is $20) #SweatSaturdays #FREEclass #BringYourFamAndFriends #TeamIAmCrossfit #GettingBetter #IACF #LetsGo #JoinTheIamFam #OpenGym #SundayFunday

CrossFit Station shared a link on Facebook

http://www.crossfitstation.com/daily-wod/2016/8/26/wod-saturday-august-27-2016

29th Street CrossFit shared an image on Facebook

Not quite a perfect box jump... But she looks good doing it. #NationalDogDay #TopDog #Zoe X @jaylorenzo814 #mydadsthecoach #WODdog

I Am CrossFit shared an image on Facebook

#HAPPYNATIONALDOGDAY to the guy that brightens up everyone's day as soon as they walk into the gym!❤️ we love you Murph! (Unless they see him for the first time then some get scared lmao) #pitbull #sweetheart #crossfitdog #startedfromthegroundsthough

CrossFit Soul shared an image on Facebook

⠀⠀ PROGENEX RECOVERY: RESET YOUR “GO” SIGNAL ⠀⠀ The ultimate in post-workout recovery, delivering just what your muscles need after an intense and grueling workout to help them rebuild and recover quickly. Reset your “go” signal. Recover faster, stronger with PROGENEX Recovery. | Recommended Use: Post Workout

CrossFit Prestige shared an image on Facebook

August 27, 2016 20-18-16-14-12-10-8-6-4-2 Box Jump Overs #24/20 10-9-8-7-6-5-4-3-2-1 Sumo DL High Pulls #115/80

29th Street CrossFit shared an image on Facebook

The box wouldn't be the same without our 4 legged members! Share a pic of your pup at CFW and tag @CrossFitWynwood in honor of #NationalDogDay! We want to repost all our beloved furry friends!! #DogDay #CrossFitWynwood #CrossFit #woof #miami #doglovers

CrossFit Soul shared an image on Facebook

Drop by tomorrow at 11AM for our FREE community class! Tag a few friends to come try out a session at Soul. All skill and fitness levels are welcome. This Saturday class is always free!

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CrossFit HD shared a link on Facebook

"And everyone will see Slimming Clubs for what they are... An addiction to starving and binging... An addiction to seeing a number week on week... An addiction that is breeding puffy, saggy, limp muscled bodies that may weigh less... for a while... but are probably less healthy than heavier, more muscular, more active bigger people." Come join CrossFit HD and we'll help you get in shape the right way for long lasting results and not just short term satisfaction. #CrossFit #CrossFitHD #BuildMuscleToBurnFat

CrossFit Soul shared an image on Facebook

Today's Workout: Deadlift Technique . CONDITIONING 10:00 to find Heavy Single Deadlift + Rest 5:00 + 5 Rounds for Time 4 Deadlifts (65-70% of Heavy Single) 16 Over the Bar Burpees . #cfsoul #teamSOUL #crossfit

CrossFit East Decatur posted an article
CrossFit Peachtree posted on Facebook

Friday August 26th A. Find 1RM Strict Press - 8min B. Find 1RM Push Press - 8min B. For Time 6 Rounds 5 TnG Power Clean and Jerks @60-75% 6 Burpees 7 Chest to Bar Chin Ups (supinated grip) 200m Farmers carry 53/35 -Rest 60sec between rounds

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Carolina CrossFit posted on Facebook

Friday August 26, 2016 A. Snatch pulls, 4 x 3 at tough weights but perfect reps B. Hang squat snatch + squat snatch, build to a tough set + For time: 15 power snatches, 95/65 15 box jumps 10 power snatches, 95/65 15 box jumps 5 power snatches, 95/65 15 box jumps

CrossFit North Fulton posted an article
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CrossFit HD shared an image on Facebook

No Excuses CrossFit shared a link on Facebook

No Excuses CrossFit's in-house competition, Hugo Open, draws largest group of athletes. http://ow.ly/wgRO303tAZk

CrossFit South Cobb shared an image on Facebook

Come give us a try, today! http://crossfitsouthcobb.com/getstarted/ #crossfitsouthcobb #CFSCathletes

Carolina CrossFit shared an image on Facebook

This is why we do what we do. Carolina CrossFit is a family. #Repost @joanes_g with @repostapp ・・・ I want to give a shoutout to @ivan_sclivin for giving me the inspiration to be a more fit person, and @carolinacrossfit for encouraging me to follow through week after week. Now at week three I've lost 15 lbs, my squats are now at 275, my back pain is gone, my injured shoulder is stronger than its been in a decade, and I'm almost to my first goal of a full pull up. Thanks Ivan and the team at CCF.

CrossFit Rock Hill posted on Facebook

Hours for Open Gym tomorrow , Friday August 25 will be from 9am-1pm. Thanks!

CrossFit Tyson's Corner shared a link on Facebook

CrossFit WV posted on Facebook

Skills session will take place again this Sunday from 1-2pm. We will start off with mobility work then work on those DOUBLE UNDERS.

CrossFit WV shared an image on Facebook

Happy birthday Coach Tim!

CrossFit East Cobb shared an image on Facebook

Hero WOD Thursday - Rankel. Stay strong!

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CrossFit 757 shared a link on Facebook

"Nasty Girls" 3RFT 50 Squats 7 MU 10 Hang Power Clean (135/95) *Compare to 17July13

CrossFit 757 posted an article
CrossFit S3 shared an image on Facebook

S3 Conditioning Thursday: For Time: 20 Power Cleans (135/95)(95/65)(75/55) 40 Wall Balls (20/14)(14/10) 60 Walking Lunges 80/65 Calorie Row 60 Walking Lunges 40 DB Snatches (20 Per Arm)(40/25)(35/20) 20 Deadlifts (135/95)(95/65)(75/55)

CrossFit Rock Hill shared a link on Facebook

Members - we've extended our t-shirt deadline through the weekend. Be sure to your order your CFRH t-shirts! Use the link below with the code "CFRH" to access our web store. Don't miss out!

Fentress CrossFit posted an article
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CrossFit Fairfax posted on Facebook

Thursday, 08/25/2016 10 down to 1 rep/rounds for time: -HSPU -C2B -Power Cleans (135#/95#) Core: alternating tabatas - V-ups & Superman holds