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Our Philosophy

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Workout Of The Day

The Workout of the Day or WOD is custom-programmed for the CrossFit Oakland community and is taught in our regular group classes under the close supervision of our highly trained coaching staff.

May 25th, 2006

5/25/06 WOD

Today we devoted most of the hour to handstand work and kip swings.

At the end of the session, we did the following cool-down workout.

3 Rounds for time:

200 Skips of jump rope
50 Squats

Go hard and fast.


Nicole and Sabrina jumping rope.

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May 24th, 2006

5/24/06 WOD

8 times up and down stairs.
20 push-ups each time at bottom.

Comments: 2
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May 22nd, 2006

5/23/06 WOD

Max # of rounds of the following in 30 minutes:
10 pull-ups (20 jumping)
10 push-ups
10 sit-ups
10 squats

Century Day for time:
100 pull-ups (200 jumping)
100 push-ups
100 sit-ups
100 squats

Post times and comments.
Compare to 4/18/06

Comments: 5
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May 18th, 2006

5/18/06 WOD

Row 200m
50 pull-ups
Row 400m
50 db squats
Row 600m
50 sit-ups
Row 800m
50 push-ups
Row 1000m
50 back extensions

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May 17th, 2006

5/17/06 WOD

2 rounds:
Buttercups – 15 lbs overhead & 15 push-ups
Chargers – 25 lbs overhead & 25 push-ups

100m lunge right arm overhead
Sprint 100m
100m lunge left arm overhead
Sprint 100m

oakland boot camp.jpg

7am holds the side bridge.

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May 16th, 2006

5/16/06 WOD

Buttercups – 3 rounds for time
Chargers – 4 rounds for time

50 squats
40 sit-ups
30 push-ups
20 pull-ups

crossfit oakland.jpg

Jacque and Sabrina getting close.

Sorry about the spots on the picture. Chalk dust on the lense :-)

Comments: 2
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May 12th, 2006

5/12/06 WOD

Run 5k

crossfit oakland.jpg

Carlo and Kerry. Winners of the first CrossFit Oakland Scavenger Hunt.

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May 10th, 2006

5/11/06 WOD

3 rounds:

10 thrusters
15 db squats
20 pull-ups (40 jumping)
25 push-ups (or 12 handstand push-ups)
30 sit-ups (or 12 knees to elbows)

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