You are hereSeptember 2005

September 2005


CrossFit Oakland

By Rob Barnum - Posted on 29 September 2005

cf_oak_from_street_2.jpg

Workout of the Day

March 11, 2010

A.  Front Squat 3-3-3-3-3 Reps

B.  "Kinda Helen"
For Time:
Run 400m
3 Rounds:
21 KB Swings @ 53#/35#
12 Pull-Ups
Run 400m

400m runs at the top and bottom; 3 rounds of KB swings and pull-ups in between.  This workout should take no longer than 12 minutes, so scale accordingly.  Pull-ups are chin-over-bar.

Compare front squat numbers to 2/12/2010.

Best Performance of the Day

March 9, 2010

5 Rounds for Time:

Run 400m
15 Power Cleans @ 115#/75#
15 Push Presses @ 115#/75#

Best Female:  Candace 19:58

Best Male:  Manwell 18:02