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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

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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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