A. TGU 2 x 2
B. 30 Sec pull-ups/ 30 Sec off
30 sec ring dips/ 30 sec off
30 sec squats/ 30 sec off
30 sec hollow rocks / 30 sec off
5 ROUNDS
Count reps for score
Olympic Lifting Class
The olympic lifting class is always fun. You do a few reps, or even a single, and then you sit and chat.
Tuesday, June 29, 2010
A. Execute two L-Sits in the warm-up.
B. Strength
*Beginners: Press Wendler 5-3-1
WARM-UP
40% W1RM x 5
50% W1RM x 5
60% W1RM x 5
WORKING SETS
65% W1RM x 5
75% W1RM x 5
85% W1RM x 5 or more
Advanced:
HSPU 5 - 5 - 5 -5 or more
*If you have 10 perfect push-ups please do the HSPU.
B. MET CON
500 meter Row
30 OHS 75 / 115 lbs
150 double unders
Another CrossFit Oakland gem.
Holiday Schedule for upcoming July long Weekend
Friday, July 2 WODs 12pm, 4:30pm, 5:30pm
Saturday, July 3 WODs 9am, 10am
Sunday, July 4 Closed
Monday, July 5 Closed