Category

Skill  Burpee Strength 3×3  (Strict Press) 1×3 @70% 1×3 @80% 1×3+@90% Work: 21-15-9-6-3 Back or Front Squat 155/105 Lateral Burpee Over Bar Pull-Ups   Accessory 75 Banded Good Mornings  

Strength Strict Press 1×5 @65 % 1×5 @75 % 1×5 @85 % Work  12 Minute AMRAP 5 Shoulder-to-Overhead (135/95) – racks ok, any method ok (behind head, in front, etc) 30 Yards OH Walking Plate Lunge (45/25) 200m run

Skill: Double Unders   Press 1×5 @ 75% 1×3 @ 85% 1×1+ @95% Work: 12-10-8-6-4 of thruster at 135/95 lbs 18-15-12-9-6 of pull-ups Accessory  75 Banded Good Mornings

It’s all about making your fitness relevant, and transferable in the real world. If you missed the first two parts of this series. Please go to Part 1 and Part 2.  To be the number one Crossfit Gym in Oakland, is not about how many members we have but making sure we improve your

Skill: 3 X M.E DIPS ( Rings or Matadors)  Strength: ( Make – Day)  or Hang Snatch Work 1×5 @ 75% 1×3 @ 85% 1×1+ @95% Work: 1 mile time trial rest : Half the time it took for you complete 1 mile time trial 1 mile run THEN SOMETHING SPECIAL * attempting to fall with

Gymnastics: Negative Pull-ups Strength: Bench Press 1×5 @ 75% 1×3 @ 85% 1×1+ @95% Work: For time: Run 800 Meters 40 Kettlebell Swings 30 Hand-Release Push-Ups Run 400 Meters 30 Kettlebell Swings 20 Hand-Release Push-Ups Run 200 Meters 20 Kettlebell Swings 10 Hand-Releas

Strength: 3×3 Deadlift 1×3 @70% 1×3 @80% 1×3+@ 90% For time: Work   

Probably the most basic move in all of Crossfit and Life. My goal at our Crossfit Gym is to have some of the best push-ups in all of Oakland / Eastbay.  In the upcoming weeks we will be having a number of WOD’s with high volume push-ups. This  your  homework folks.

    Strength  3×3 ( make-up day ) 1×3 @70% 1×3 @80% 1×3+@ 90% Snatch Prep Work 20 Ground to Overhead 95/65# Run 800m 20 Ground to Overhead 95/65# Run 800m Accessory  8 Minutes of Strict Toes to Bar

Here is the first part of our  educational series on the push-up  by Carlo Paoli..