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Our Philosophy

We believe in putting our focus and resources into our coaching quality and our community.

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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.

Apr 23rd, 2006

4/24/06 WOD

2 rounds for time:

Run 400m
20 thrusters (1/3 bw)
30 burpees (with a push-up and jump)
40 air squats
50 sit-ups

boot camp clean

Joanne performing a great dumbbell clean. Notice the extension – on the toes, hips forward. Even the ponytail is up in the air :-) Now, compare to the picture on the right. Same extention with the feet and hips, the difference is in the shoulders. To make this a perfect pull, I would recommend more shoulder elevation. The trick is to create speed and elevation up so that the dumbbell seems almost weightless when you drop down under it into a squat.

Keep up the good work!

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Apr 20th, 2006

4/21/06 WOD

Boot Campers – assessments

All others:

1 Turkish Get-up (1/4 bw)
10 double jumps
1 burpee (with push-up and jump)
2 Turkish Get-ups
10 double jumps
2 burpees

etc. continue until:
10 Turkish Get-ups
10 double jumps
10 burpees

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Apr 19th, 2006

4/19/06 WOD

5 rounds for time:

1/2 mile loop
30 sit-ups
25 sit-ups
20 sit-ups
15 sit-ups
10 sit-ups

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Apr 18th, 2006

4/18/06 WOD

Century Day

100 pull-ups
100 push-ups
100 sit-ups
100 squats

Finish each exercise before moving on to the next. You can start with any exercise.

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Apr 14th, 2006

4/14/06 WOD

Run 5k.

Boot Campers – timed Lake Merritt run.

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Apr 13th, 2006

4/13/06 WOD

3 rounds for time:

10 overhead presses
20 push-presses
30 pull-ups
Run 1/4 mile

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Apr 12th, 2006

4/12/06 WOD

“Vomitus Maximus”

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

Post times and comments.

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Apr 10th, 2006

4/10/06 WOD

Lunges o’ Fun

10 lunge jumps
1 push-up
10 lunge jumps
2 push-ups
Continue with 10 lunge jumps and alternate all the way up to 20 push-ups.

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Apr 6th, 2006

4/6/06 WOD

3 rounds for time:

Run 1/4 mile
20 pull-ups
20 burpees with a push-up and jump

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