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CrossFit Oakland posted on Facebook

Don’t forget to submit your score for 17.3 today. The deadline is 5pm PST so get those scores in!

CrossFit Oakland posted on Facebook

Monday’s WOD:

TIER 1
A1. Back Squat 5 x 5
A2. KB Windmill 5 x 2 per side
B. 2 Rounds, 5 Minutes Each:
Run 800m
Max Wall Balls

TIERS 2 & 3
A1. Back Squat 5 x 5
A2. KB Windmill 5 x 2 per side
B. 2 Rounds, 5 Minutes Each:
Run 800m
Max Wall Balls @20#/14# to 10-ft/9-ft Target

Part B: Rest 2 minutes between rounds.

CrossFit Oakland shared an image on Facebook

First week of the 2017 Open was AWESOME! Thanks to everyone who participated and helped out. See you next week!

CrossFit Oakland posted on Facebook

Great news, everyone. We’re going to be able to run much bigger heats for 17.1 this morning. This means you all will be getting through much sooner. That does mean that there will be some heat shifting (moving folks up to an earlier heat), so be prepared to go earlier than anticipated. We’ll explain more in person!

CrossFit Oakland posted on Facebook

Reminder: Heats start at 10am at CFO today. Official set up, judges and standards at these heats only. If you are signed for the Open and want to complete the workout at another time, you must make prior arrangements. Group class coaches cannot be your judge or set up your station. Thanks for understanding!

CrossFit Oakland shared a link on Facebook

There was a big copy-and-paste error for Heat 1. You’ll need to refresh your browser to see the updated PDF. Updated schedule: http://www.crossfitoakland.com/open-workout-17-1-heat-schedule/

CrossFit Oakland posted on Facebook

Wednesday’s WOD: TIER 1 A1. Bench Press 5RM, then 2 x 5 @ 85%-90% 5RM A2. GHD Hip Extension or Band Good Morning: 3 x 15 B. For Time: Run 400m 20 Push Presses Run 400m 20 Jerks Run 400m TIER 2 A1. Bench Press 5RM, then 2 x 5 @ 85%-90% 5RM A2. GHD Hip Extension or Band Good Morning: 3 x 15 B. For Time: Run 400m 20 Push Presses @ 95#/65# Run 400m 20 Jerks @ 95#/65# Run 400m TIER 3 A1. Bench Press 5RM, then 2 x 5 @ 85%-90% 5RM A2. GHD Hip Extension or Band Good Morning: 3 x 15 B. For Time: Run 400m 20 Push Presses @ 115#/75# Run 400m 20 Jerks @ 115#/75# Run 400m

CrossFit Oakland posted on Facebook

Monday’s WOD: TIER 1 A1. RDL 5 x 5 A2. TGU 5 x 1 Each Arm B. 6 Rounds 1:45 Each: Run 200m Max Strict Presses TIER 2 A1. RDL 5 x 5 A2. TGU 5 x 1 Each Arm B. 6 Rounds 1:45 Each: Run 200m Max Strict Presses @ 75#/55# TIER 3 A1. RDL 5 x 5 A2. TGU 5 x 1 Each Arm B. 6 Rounds 1:45 Each: Run 200m Max Strict Presses @ 95#/65# * 45 Seconds Rest Between Rounds * Scored by Total Reps

CrossFit Oakland posted on Facebook

Monday’s WOD: TIER 1 A. Back Squat Tier Test Squat .5 BW (W), Squat .75 BW (M) B. Pull-Up Tier Test Pull-Up Attempt C. 4 Rounds for Time: 12 Push Presses 12 Front Rack Lunges 12 Hanging Knee Raises TIER 2 A. Back Squat Tier Test Squat 1.0 BW (W), Squat 1.5 BW (M) B. Pull-Up Tier Test 3 Strict Pull-Ups (W), 7 Strict Pull-Ups (M) C. 4 Rounds for Time: 12 Push Presses @95#/65# 12 Front Rack Lunges @95#/65# 12 Toes-to-Bar TIER 3 A. Back Squat Tier Test Squat 1.4 BW (W), Squat 1.8 BW (M) B. Muscle-Up Tier Test 1 Muscle-Up (W), 3 Strict Muscle-Ups (M) C. 4 Rounds for Time: 12 Push Presses @115#/75# 12 Front Rack Lunges @115#/75# 12 Toes-to-Bar

CrossFit Oakland posted on Facebook

Monday’s WOD: TIER 1 A1. Front Squat 3 x 3 A2. TGU 5 x 1 Each Arm B. 10-9-8-7-6-5-4-3-2-1 Reps for Time: Thrusters Ring Rows TIER 2 A1. Front Squat 3 x 3 A2. TGU 5 x 1 Each Arm B. 10-9-8-7-6-5-4-3-2-1 Reps for Time: Thrusters @75#/55# Pull-Ups TIER 1 A1. Front Squat 3 x 3 A2. TGU 5 x 1 Each Arm B. 10-9-8-7-6-5-4-3-2-1 Reps for Time: Thrusters @95#/65# Strict Pull-Ups

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

Tuesday’s WOD: TIER 1 A1. Front Squat 3 x 3 A2. TGU 5 x 1 each arm B. 4 Rounds, 2:15 Minutes Each: Run 200m 10 Ring Rows Max Kettlebell Swings TIER 2 A1. Front Squat 3 x 3 A2. TGU 5 x 1 each arm B. 4 Rounds, 2:15 Minutes Each: Run 200m 10 Pull-Ups Max Kettlebell Swings @ 53#/35# TIER 3 A1. Front Squat 3 x 3 A2. TGU 5 x 1 each arm B. 4 Rounds, 2:15 Minutes Each: Run 200m 5 Bar Muscle-Ups Max Kettlebell Swings @ 70#/53# *Rest 1 Minute Between Rounds

CrossFit Oakland posted on Facebook

Tuesday’s WOD: TIER 1 A1. Deadlift 2 x 5 A2. HS Practice B. Tabata Push-Ups C. 500m Row for Time (All-Out) TIER 2 A1. Deadlift 2 x 5 A2. HS Practice B. Tabata Push-Ups C. 500m Row for Time (All-Out) TIER 3 A1. Deadlift 2 x 5 A2. HS Practice B. Tabata Push-Ups C. 500m Row for Time (All-Out)

CrossFit Oakland posted on Facebook

Monday’s WOD: TIER 1 A1. Pistol Practice or Progression: 5 sets of 2-5 reps per leg A2. Pec Stretch of Choice: 5 sets of 30 seconds per side B. 5 Rounds, 2:30 Minutes Each: Run 400m Max Ring Rows TIER 2 A1. Pistol Practice or Progression: 5 sets of 2-5 reps per leg A2. Pec Stretch of Choice: 5 sets of 30 seconds per side B. 5 Rounds, 2:30 Minutes Each: Run 400m Max Rep Pull-Ups TIER 3 A1. Pistol Practice or Progression: 5 sets of 2-5 reps per leg A2. Pec Stretch of Choice: 5 sets of 30 seconds per side B. 5 Rounds, 2:30 Minutes Each: Run 400m Max Rep Strict Pull-Ups *Part B: 1-Minute Rest Between Rounds

CrossFit Oakland shared an image on Facebook

8am class hitting today’s partner WOD #mashedpotatoesandgravy #turkeyandstuffing #pumpkinpieandwhippedcream

CrossFit Oakland posted on Facebook

Friday’s WOD: Reminder: We’re running a weekend schedule (8am, 9am, and 10am only) at our Emeryville location today. Uptown and EGA are closed. TIER 1 20 Minute AMRAP as a 2-Person Team, Done Relay-Style: 7 Power Cleans 7 Burpees 7 Hanging Knee Raises TIER 2 20 Minute AMRAP as a 2-Person Team, Done Relay-Style: 7 Power Cleans @ 115/75# 7 Burpees 7 Toes-to-Bar TIER 3 20 Minute AMRAP as a 2-Person Team, Done Relay-Style: 7 Power Cleans @ 135/95# 7 Burpees 7 Toes-to-Bar * One person completes a full round while their partner rests, then they switch.

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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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