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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.

Jun 13th, 2006

6/13/06 WOD

30 burpees (no push-up, jump at the top)
25 two arm dumbbell swings (1/4 bw)
25 burpees
50 push-ups
20 burpees
75 sit-ups
15 burpees
100 squats
10 burpees

Compare to 4/12/06

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Jun 8th, 2006

6/8/06 WOD

Chargers – 5 rounds
Buttercups – 3 rounds

10 Overhead presses
10 Thrusters
50 Free squats
20 push-ups

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Jun 7th, 2006

6/7/06 WOD

Work up to max loads.

Deadlift and Front Squat

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Jun 6th, 2006

6/5/06 WOD

5 rounds, work on form and loads on last 2 rounds:

Overhead press – db squats – push press – sit ups – back extensions

10 10 10 20 20
8 8 8 20 20
6 6 6 20 20
5 5 5 20 20 – work on max loads
5 5 5 20 20 – work on max loads

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Jun 1st, 2006




Although the photos above demonstrate two versions of the push-up (there are many more: one-armed push-ups, incline push-ups, decline push-ups, and handstand push-ups, to name just a few), the lesson to be gleaned from the photos is that nearly any exercise can be scaled to the abilities of the individual.

The same photo sequence could be applied to pull-ups, dips, or countless other movements we perform at CrossFit.

In the top photo, Nicole is demonstrating the knee push-up. This push-up is often referred to as the “girl” push-up, although it’s really for anyone who doesn’t yet have a legitimate, full-range push-up.

In the bottom photo, Nicole is in the middle of a strict push-up, where knees, hips, abdomen, chest, and nose all hit the ground in unison. At the top of the push-up, she’ll push through her shoulders (active shoulders) and come to full extension.

From the News

Here’s one piece of exercise equipment you won’t see at CrossFit Oakland:

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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.

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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

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