02/23/2017 6 Teams, 1 Trophy and The 80’s Called…

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THEY WANT YOU TO DRESS UP FOR 17.1 TOMORROW!!

If you have not yet signed up for the OPEN, you still have time!  Athletes who have not yet signed up  for the OPEN will be placed on a team for the Friday Night Lights Team competition, as soon as you register!  Last night the Team Captains drafted their athletes.  Trades were made, beer was flowing and deals were being made!  The OPEN begins tomorrow with the first workout of 2017 aka 17.1.  Each Friday for 5 weeks, all classes will perform the OPEN workouts, and those athletes that belong to a team will have the opportunity to earn points for their teams by doing some really fun and outlandish tasks.  So this Friday, think 1980’s!  Come to your workout dressed to impress with your best 1980’s attire.  The 5:30 pm class is where it’s at though!  We will have Friday Night Lights, run several heats of the workout, cheer each other on and share snacks and drinks potluck style!  If you can’t make the 5:30pm class, no worries…ALL CLASSES will be doing the workouts!  You can also still take the Judges Course so you can help validate workouts during the class times.  There is still time to get involved!

The NADz: Captain John Slater, Jeff Berger, Michelle Ronning, Stacy Berger, Courtney Cook, Will McDonald, Tim Higginbotham, Leeann Lupo, Karen McGettigan

Lite a Fire Under Your Ass: Captain Allison Autrey, Jennifer Moran, Gabe Anderson, Casey Slater, Jessica Ambrose, Chris Morse, Ann Thompson, Karl Waite, Cheryl Peterson

Ur Driving Right?: Captain Jorden Woodworth, Jake Lucchesi, Brian Ambrose, Chris Wilson, Karen Creekmore, Jamie Wearin, LeAnne Ryan, John Berg, Brenden Kamler

Team Rect’Em:  Captain Seth Martinez, Shannon Hildebrand, Crystal Moberg, Breanna Bergevin, Grant Miller, Emily Harden, Jeremiah Hyde, Kristie Laxague

Damn Near Killed Em:  Captain Carly Lucchesi, Becky Niven, Rex Flower, Mike Hildebrand, Sarah Schummer, Ivan Garnica, Jakin Laxague, Kevin Bolter, Brianna Larsen

TBA: Captain Cassie Buckingham, Katie Lea, Ellen Klein, Amelia Hyde, Shad Flores, Bobbie Miller, Nic Peterson, Christina Bonetti, Becky Barnum.

WOD:

For time

100 m run

10 power cleans (155/115#)

20 kb swings (1.5/1 pood)

30 sit ups

200 m run

8 power cleans

15 kb swings

25 situps

300 m run

6 power cleans

10 kb swings

20 sit ups

400 m run

6 power cleans

10 kb swings

20 sit ups

300 m run

8 power cleans

15 kb swings

25 sit ups

200 m run

10 power cleans

20 kb swings

30 sit ups

100 m run

02/22/2017

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SWOD:

pause front squat

5 x 3

3-5 second pause at the bottom of the front squat position.  Have an accountability partner count for you!

WOD:

AMRAP 18 min

2-4-6-8-10…

Cluster (95/65#)

pullup

burpee

progress as far as you can go in the 18 minutes, increasing reps by 2 each round.  Below is a demo of the “cluster”.  I dare you to make it look as amazing as Matt Chan…I know you all can do it!

02/21/2017

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SWOD:

bench press

3-3-3-2-2-1-1

work to a heavy single

WOD:

Part A

8 min AMRAP

10 deadlifts (155/115#)

10 dips

30 double unders

rest 5 min

Part B

8 min AMRAP

10 KTE’s

10 DB push press (45/25#)

10 box jump overs

rest 5 min, then if time allows, in partners complete:

(Partner 1) 1 min air assault bike for calories

(Partner 2) plank hold

switch, then repeat.

 

 

 

 

 

02/20/2017 The OPEN is HERE!

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Some Friday Night Fun with CrossFit Oakdale during the 2016 OPEN.

There’s still time to join in on the fun!  Click on the link to register today!  Also consider taking the Judges Course so you can help us validate our workouts during the OPEN.  This year we will have an exciting Team Competition for all those who have signed up for the OPEN.  Each team member will earn points just for participating and being part of the fun!  (Added bonus, you’ll be helping your team earn points if you’ve taken the Judges Course!)  Team Captains will be “drafting” their team members this Wednesday.  The OPEN workout 17.1 will be announced on Thursday night at 5 pm, then ALL Friday classes will perform the workout!

OPEN ATHLETE REGISTRATION

JUDGES COURSE 

SWOD:

OHS (overhead squat)

5×3

WOD:

400m ROW

21-15-9

OHS (95/75#)

GHD sit ups

CTB pullups (chest to bar)

400m ROW

 

 

02/18/2017 Lumberjack 20 Hero WOD

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On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

WOD:

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

02/16/2017 Squad Goals

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Don’t miss our IN HOUSE Team Competition and OPEN Spirit Weeks!  On Thursday, 2/23, the Team Captains will “draft” their players.  Don’t miss the action and start planning your wardrobe.  It’s about to go down!  Help your team earn it’s spot on the CFS Wall of Fame!  Earn team points and individual prizes by showing your team spirit, getting a PR or skill, signing up for the Judge’s Course, submitting your score on time each week, or being team with the rockstar wardrobe!  There are so many ways to earn points for your team…register now for the 2017 OPEN to be part of the fun!  Visit http://www.crossfit.com and click on Games heading!

SWOD:

Hang Power Clean

3-3-3-3-3

WOD:

4 rounds

:30 HPC

:30 Front Rack Hold

:30 burpees

:30 plank hold

:30 pullups

:30 hollow hold

:30 goblet squats

:30 squat hold (unweighted)

1 min rest