Crossfit | Dogtown Athletic - Oakland Boxing and Oakland CrossFit - Part 4

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Crossfit

Dogtown Crossfit Oakland WOD 10/19/2015

                Skill : Cleans  3 Position Drill Strength: Hang Power Clean 5×3  Heavy but Challenging 5×3 (Push Press + 3 Push Jerks) Heavy but Challenging Work: Helen Accessory: 3x 10 Toes to Bar .      
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Dogtown Oakland Crossfit WOD 10:16:2015

                  Strength: Deadlift 5-5-5-5-5 Work “Fran” 21-15-9 of: Thrusters 95/65# Pull-Ups Accessory: 3 x 20 Hollow Rocks
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Dogtown Oakland Crossfit WOD 10:13:2014

                Strength: 20 Rep Back Squat   60 % of 1RM Back Squat Rest 5- 8 Mins ( you’re gonna need it ) next week add 5 pounds and repeat Work: 1 Mile Run / 2000 Meter Row 30 Dumbbell Snatches @ 35 # 55+ 30 Overhead Plate Lunges 25#/4
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Dogtown Oakland Crossfit WOD 10:12:2014

                    Strength: Clean and Jerk Testing. 20 Minutes to work up to Maximal Clean and Jerk. * Please log results will be important in the upcoming weeks.   Work: 15 Ground to Overhead@ 75/ 135 # 20 Wallballs@ 14/ 20 # 12 Gro
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Dogtown Oakland Crossfit WOD 10:7:2015

                    Skill: Snatching Work: Clean & Jerk 15-12- and 9 reps ( Athlete chooses weight ) Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Choose your weight. Use same load for each set. Re
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WOD 10:06:2015

OAKLAND'S BEST CROSSFIT
                  Strength: 20 Rep Back Squat   ( if you can ) 60 % of 1RM Back Squat Rest 5- 8 Mins ( you’re gonna need it   *next week add 5 pounds and repeat Work: 6 RFT; 200m Sprint 15 Push-ups 15 KBS@32kg Accessory: 4x 10 Plank R
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WOD 10:5:2015

Clean and Jerk Testing. 20 Minutes to work up to Maximal Clean and Jerk. * Please log results will be important in the upcoming weeks. Work: Max in 12mins; 6 Thrusters @ 65 /95 6 Burpee Box Jumps @ 20 / 24# Accessory: 3x 10 Toes to Bar . Cool Down     
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Crossfit News :

Row-tober has been rescheduled and renamed to Row-vember. Row-vember will begin the 26th of October and conclude the day before ThanksGiving which is the 26th of November. Team selection will begin once the roster has been finalized. Any questions, please contact me for further detail
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10:02:2015

Strength Bench Press Testing : Complete as many rounds as possible in 10 minutes: Power Cleans 3 Reps  @75#/ #155   5 Pull Ups 10 Push Ups 15 Air Squats or 1 round of Cindy  
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WOD 9:29:2015

Strength: 3 x ME Strict Dead Hang Pull-ups Work: 15  minutes of 800m Run 50 DU 30 Ring Push-ups 400m Run 75 DU 30 Ring Push-ups 200m Run 100 DU 30 Ring Push-ups *if time remaining ME wall walk…
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