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



WOD 7:21:2015

  Yes !! I choose this video on purpose.. hahahahah Strength: Testing 1RM Press for Wendler 5/3/1 program Work for Time: Run 200-200-200-200 Wall-Ball 40-30-20-10 (M=20/W=14) Accessory 3×5 Turkish Get-up. ( Partials are ok)    
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WOD 7:13:2015

Strength  Back-Squat, 5×5 ( 80- 85% ) 5  Box Jumps after each set.. Work Elizabeth 20 pull-ups 30 push-ups 40 sit-ups 50 squats 5 rounds for time – 3 minutes rest between rounds Accessory  10  minutes of Strict Toes to Bar work..   
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WOD 6:4:2015

Hang-Power Clean: 3 on the minute for 10 Minutes @ 80-85 % of 1 RM Work 4 Rounds: AMRAP 3:00 12 Unilateral DB Thrusters 40/25 6 Toes-to-bar Rest 1:00 between rounds Midline  100 Ab-wheels for time..
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WOD 5:8:2015

Strength {Testing}  1 RM Deadlift ( trainee  will take 15-25 mins to work-up to heaviest ) Trainee will focus on maintaining a neutral but tight spine during lifting attempts. Work 60 yd overhead walking lunge (plate) at 45/25 lb. 60 reps of double under 60 reps of kettlebell swing at
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WOD 4:26:2015

Strength Clean and Jerk 5×2 @ 50-60 % Back Squat “back off week “ 3×5 @ 50-65 % Work 5 Rounds Of 200meter run! 5 thrusters (115/95)! 10 pullups 20 walking lunges (45/25) Midline Plank Pulls  
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Skill 8-10 minutes of Double  Under Practice Strength Push-Press, 3-2-2-1-1-1-1-1 Work 2 Min AMRAP: KettleBell Swings 8 Min AMRAP 15 Burpee 45 Double-Under 2 Min AMRAP KettleBell-Swing (M=70/53, W=53/35)  
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WOD 4:8:2015

Spend 20 minutes on Prowler pushes and double‐under practice: Prowler pushes ‐ 60 yards per attempt, weight ranging from 50‐150 lbs per sled (have all sled out, clients can choose their own sled). Immediately after finishing a prowler push, go directly into double‐unders for roughly 2
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HIIT Oakland, FItness
Say goodbye to boring workouts. This new fad is here to stay. High Intensity Interval Training is a method of exercise that focuses on super intense and charged bursts of activity followed by rest or less intense activity.  If you are like me and many others, this is what you might ha
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WOD 4:7:2015

Strength Back Squat 7X3 @ 80-85 % Work 150 Burpees for time ( yes really, no April Fool’s joke… ) The burpee  is probably the most important you can do for yourself outside of squatting.  Some of the members  inquired why I love the burpee so much? Because it sucks, and how do you get
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WOD 4:3:2015

West Oakland, gy m
Strength  4x Heavy Sled Pushes (Athletes can use the plyo boxes loaded with plates as a substitute for sleds if we run out. ) Work  12:00 AMRAP of: 20 Front Squats (no rack) 135/95# 20 Box Jump-Overs 24/20″ 15 Front Squats (no rack) 155/105# 20 Box Jump-Overs 24/20″ 10 Front Squats (n
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